Friday 111021

Complete as many rounds in 30:00 minutes as you can of:

Run 400 meters
10 L-Pull-ups
15 Back Extension with 25# plate
20 Sit-ups with 25# plate

Post rounds and fractions of rounds completed to comments.
Molly, showing off her guns.  Welcome Molly!

Ever in a pinch for a quick easy lunch?  Well here's one with minimal preparation, and won't take much room up in your lunchbox.  Makes a great lunch or snack in smaller amounts.  

18oz of tuna  12P
4oz of dried cranberries  11C
2/3cup of finely chopped red onion  1C
1 1/2Tbsp of sliced almonds  3F 
3Tbsp of Canola mayonnaise  9F

   Cran tuna


Mix all of the ingredients in a large bowl and…. Boom!!  You are done!  That is all it takes.  A couple of minutes of some elbow grease and you are left with a very tasty afternoon lunch.  Place the tuna on top of a bed of spring greens that will be a freebie since it will be a small amount.  Divide the tuna in four even plates for four meals of 4P 4C 4F.



  1. Ali :

    LOVED, LOVED, LOVED the country music playlist this morning! Great class Zac!

  2. David S :

    6 modified L pull-ups with strict

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