BJJ, Cardio, pre and post nutrition for the day

Noon

Pre-workout nutrition; shake (1 1/2 cup oats, 1 scoop whey, 1 tsp olive oil), followed 15 mins later with 1 cup coffee

Dynamic stretching

Brazilian Jiu Jitsu; 1 hour 15 mins GI class
No-GI rolling; 30 mins

Post-workout nutrition; 16 oz green tea, 3 slices whole grain toast w/ natural honey, 2 organic eggs, 1 cup blueberries

Evening

Pre-workout nutrition; 4 oz tilipia lightly coated with parmesan, 2 cups~ diced baked red potatoes, baby spinach & carrots - followed 15mins with 1 cup coffee

Dynamic stretching

Neck strength

Neck bridge
Reverse neck bridge

Weighted neck flexion
Weighted reverse neck flexion
Weighted neck flexion

Cardio

20 mins 70-80% mhr

Static stretching
Balance & balance board work

Post-workout; shake (1 cup oats, 1 scoop whey)