HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down on stair-stepper

Abs

decline crunches - BW x 25, BW x 20, BW x 16
lying leg raises / hip thrusts - BW x 10, BW x 10, BW x 10
ball crunches (legs up on wall) - BW x 12, BW x 10, BW x 10
cable crunches - 180 x 8, 160 x 12, 120 x failure

Nothing worse then HIIT when your legs are still fried from Saturday's quad workout. Changed HIIT to Monday since I will be flying out Friday morning.

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Diet

Calories: 1,985, Protein: 224.7g, Carbs: 125.1g, Fats: 59.5g