28.July.2016

 

CHOCO CHIA RECOVERY SMOOTHIE

  • 1 cup 100% pure organic coconut water
  • 2 tbs. hemp seeds
  • 1 tsp. chia seeds
  • 1 tsp. spirulina
  • 1 small frozen banana
  • 1 cup organic baby arugula
  • 1 scoop protein powder of choice (I use EPIC Chocolate Lucuma)

How to make: Blend all ingredients until smooth and creamy.

Enjoy!

Nicole

A1. 3x60/side; suitcase carry (HAP)
A2. 3x1 rope pull + knee raise
*rest 60sec

B. at a sustainable pace;
 5min AMRAP:
-40 single unders
-20 wall balls
-10 situps

*rest/walk3min

5min AMRAP:
-12 goblet squats (HAP)
-200m run

*rest/walk3min, repeat

A1. 3x60/side; suitcase carry (HAP)
A2. 3x1 rope ascent
*rest 60sec

B. at a sustainable pace;
 5min AMRAP:
-40 double unders
-20 wall balls

*rest/walk3min

5min AMRAP:
-12 goblet squats (HAP)
-200m run

*rest/walk3min, repeat