Warm Up

• Foam Roll
• Stretch
• Mobility Drills

Skill

• 10x 20m Sprints

WOD

• DB Bear
  Squat Clean
  Thruster
  Push Up/ Renegade Row
  Lunge (R/L)
  6 Rounds of 4 Reps

Recipe sites
- http://mypaleokitchen.blogspot.com/
- http://cavegirlinthekitchen.blogspot.com/search/label/Recipes
- http://cosmopolitanprimalgirl.wordpress.com/recipe-index/

Here is a Video that super simplifies the Paleo diet and is even kind of funny to watch!

Paleo Meal Worksheet
(How to Build a Meal)

PROTEIN

Chicken/poultry 3-4 oz
Turkey 3-4 ox
Beef 3-4 oz
Fish/Shellfish 3-4 oz
Eggs: 3 white + 1 yolk

CARBOHYDRATE

Veggies:

Broccoli
Spinach
Kale
Cabbage
Asparagus
Onions
Tomatoes

Fruit: (Unlimited)
(Only 1-2 servngs/day)

all berries
melons
oranges
grapefruit
tangerines
apples

FAT

Small handful of:                   OR                         1-2 Tbsp of:
Almonds                                                                  Olive Oil
Cashews                                                                   Canola Oil
Pecans                                                                      Avocado
Walnuts

PROTEIN + CARBOHYDRATE    + FAT = Complete Meal !

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THE BAD STUFF!

No Dairy No Legumes
-Milk                                 -Peanuts
-Cheese                            -Beans
-Sour Cream
-Yogurt
-Cottage Cheese

No Processed Foods No Grains
-Cake                                             -Cereal    – Pasta      -Oats
-Deli Meat                                    -Bread     – Quinoa  – Sorghum
-Canned Pasta                            -Corn       – Tortilla  – Cookies
-Frozen Dinners