GROUP WARM-UP
2 Rounds of:
20 Double-unders or 20 single-unders
10 Calories Row
5 Push press empty bar
5 Push jerk empty bar
10 Calories Air bike
100 Meter run
METCON
7 Minute AMRAP
30 Double-unders (60 single)
20 Calories Row
10 Shoulder-to-overhead RX 135/95; Master55+ 115/65
Rest 5 Minute
7 Minute AMRAP
20/17 Calories Air bike
200 Meter run
ALTERATE METCON
7 Minute AMRAP
30 single
15 Calories Row
10 Push press
Rest 5 Minute
7 Minute AMRAP
15 Calories Air bike
100 Meter run
MIDLINE
2 sets of:
10 Abwheel roll-outs
25 Abmat sit-ups
MOBILITY
1 sets of:
1:00 Each side pigeon stretch
2:00 Frog stretch
1:00 Box stretch
Blueberry Banana Walnut Waffles
courtesy of McKenzie Flinchum, RD
Ingredients:
· 2 cups oat flour (dry oats blended into a flour)
· 1 cup blueberries
· 2 eggs, separated
· ¼ cup melted Smart Balance light butter
· 1 ½ cups skim milk
· 1 Tbsp sugar
· 1 Tbsp baking powder
· ½ tsp salt
Directions
- Beat egg whites until they are stiff, and set aside
- Sift together dry ingredients
- Slowly stir in milk, beaten egg yolks, and melted butter
- Fold in blueberries
- Fold in beaten egg whites
- Bake in hot waffle iron
Makes 5 servings
Nutrition per 1 waffle (1 serving) without toppings: 10g fat, 42g carbs, 14g protein (315 calories)
**Top with sliced banana, walnuts, 1 Tbsp low fat cream cheese and maple syrup (optional, but recommended)**