4 sets each of supersets, 30 seconds between superset:
-6 Thrusters (135 lbs.)/ 20 kettlebell swings (50lbs.)
-6 single arm Kettlebell clean jerks(50 lbs., both arms)/ 8 sumo highpulls(115 lbs.)
-10 side shrugs, shrug bar (205 lbs.)/ 8 behind the back smith machine shrugs (225 lbs.)
-12 Lateral flyes (20 lbs.)/ 10 bent over rear delt flyes (20lbs.)/ 6 standing over head barbell press(135 lbs/115 lbs.)
Most are compound and involve a lot of core stability, explosiveness. With a few isolation flyes at the end to get a little pump.
Brunch:
Mixed greens with homemade Balsamic vinegairette( 3:1, olive oil: balsamic vinegar. Minced Shallots in it as well)
Crustless Zucchini Casserole:
3 Zucchinis
2/3 lbs Grassfed Ground Beef
1 Shallot
8-10 oz mozarella cheese
4 eggs(660mg omega-3s per egg)
Zucchini and shallots were chopped and sauteed in butter, ground beef browned, added to the eggs and cheese and poured in casserole dish. Baked in oven for 25 minutes at 350. I got this recipe from my parents, who grow zucchini and yellow squash during the summer time. I just altered it from the traditional lining of the casserole dish with crescent roll dough, to just going without it.
Delicious.
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