Nov 5 • Daily Dad Practices
Daily Dad Practices - 11/5
- 8-minute mover: EMOM x 8 min → 6 push-ups, 8 bodyweight squats, 10 doorframe/band rows. No gear? Swap rows for backpack rows or 20-sec fast march.
- Protein anchor (meal 1): 35–50g. Examples: 3 eggs + Greek yogurt, or shake + fruit, or chicken burrito bowl.
- Post-meal walks: 2 x 10 minutes after any meals. Set a timer; shoes on, out the door.
- Hydration cadence: 24 oz by 10am, 24 oz by 2pm, 24 oz by 6pm. Pinch of salt or electrolytes once.
- Tonight’s reset (5 min): Pack tomorrow’s lunch, lay out training clothes, phone sleeps outside the bedroom.
Bonus (pick one):
- 5 minutes of undistracted play or convo with your kid/partner.
- 2 sets of 30-sec dead hangs for shoulder health.
Coach note: Perfect isn’t the goal—reps are. Stack small wins; the belt follows.
Drop your score (out of 5) and one win below.
Example: 4/5 — hit protein and both walks, missed the night reset.
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Daily Dad Practices - 11/5
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