Meals

🥗 Lunch: Buffalo Chicken Bowl (repeat both days)

Ingredients:

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

• ½ cup rice OR chopped GF wrap (1 cupped hand carbs)

• 2 cups lettuce (2 fists)

• ¼ avocado (1 thumb fat)

• 2 tbsp buffalo sauce

• 1 tbsp ranch or dressing (1 thumb)

Instructions:

1. Toss chicken in buffalo sauce.

2. Add to bowl with lettuce + rice.

3. Top with avocado + dressing.
   

🥒 Snack (repeat both days)

• Grapes (1 cupped hand carbs)

  OR

• Cucumbers/celery + hummus (1 thumb fat)

🍲 Dinner: Teriyaki Chicken Stir Fry Bowl (repeat both days)

Ingredients:

• 5 oz chicken breast (1–1.5 palms)

• 1–2 cups stir fry veggies (1–2 fists)

• ¾–1 cup cooked rice (1–2 cupped hands carbs)

• 1 tbsp teriyaki or coconut aminos

• 1 tbsp olive oil (1 thumb)

Instructions:

1. Cook chicken in pan.

2. Add veggies + sauce.

3. Serve over rice.

Workouts: Day 8 (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

SA DB Thruster x 8-10/Side

Double Tap Twist x 30s

Lateral Side Shuffle x 30s

10 Min AMRAP

Ipsilateral SL RDL x 8-10/Side

Side Plank Crunch x 6-10/Side

Seal Jacks x 10-15

2 Min

Max Rep High Knees

Workout: Day 9 (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 Deadlift x 10-12

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

5 Min AMRAP

SA Contralateral Curtsy Lunge Or Body Weight x 6-8/Side

Leaning Calf Raise x 10-15

10-12 Min AMRAP

Ipsilateral Kickstand Squat x 10-12/Side

Leg Whips x 8-12/Side

SL Glute Bridge x 10-12/Side