Meals

🥗 Lunch: Greek Chicken Rice Bowl (repeat both days)

Ingredients:

• 4–5 oz grilled chicken (1–1.5 palms)

• ½ cup cooked rice (1 cupped hand carbs)

• 1–2 cups cucumber + cherry tomatoes (1–2 fists)

• ¼ avocado (1 thumb fat)

• 1 tbsp olive oil (1 thumb)

• Lemon + salt + pepper

Instructions:

1. Cook or reheat chicken.

2. Add rice to bowl.

3. Top with chicken, veggies, avocado.

4. Drizzle olive oil + lemon.

🥒 Snack (repeat both days)

• Apple (1 cupped hand carbs)
  OR

• Veggies + 2 tbsp hummus (1 thumb fat)

🍲 Dinner: Taco Rice Bowl (repeat both days)

Ingredients:

• 4–5 oz ground turkey or beef (1–1.5 palms)

• ½ cup rice (1 cupped hand carbs)

• ½ cup black beans (1 cupped hand carbs)

• 1–2 cups lettuce (1–2 fists)

• 2 tbsp salsa

• 1 tbsp olive oil (1 thumb)

• Optional: ¼ avocado (1 thumb fat)

Instructions:

1. Cook meat with taco seasoning.

2. Add rice + beans to bowl.

3. Top with meat, lettuce, salsa, avocado.

Workout: Day 1 (Conditioning)

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

5 Min AMRAP

Worlds Greatest x 4-6/Side

Lateral Lunge- Opposite Toe Touch x 4-6/Side

DB OH March x 20 Steps

10 Min AMRAP

DB Thrusters x 10-15

Mountian Climber x 16-20

Lateral Side Shuffle x 30s

10 Min AMRAP

Contralateral SL RDL x 8-10/Side

Side Plank Crunch x 6-10/Side

Jumping Jacks x 10-15

2 Min

Max Rep High Knees

Workout: Day 2 (Lower Body)

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

5 Min AMRAP

Bird Dogs x 6-8/Side

Side Plank Hip Thrust x 8-10/Side

Adductor Rocks x 8-10/Side

Anterior Loaded Good Morning x 6-10

5 Min AMRAP

Dbl DB RDL x 10-12

DB Goblet Split Squat or Body Weight x 6-8/Side

5 Min AMRAP

Goblet Curtsy Lunge or Body Weight x 6-8/Side

Leaning Calf Raise x 10-151

0-12 Min AMRAP

Goblet Kickstand Squat x 10-12/Side

Leg Whips x 8-12/Side

Glute Bridge March x 10-12/Side