Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– x-band walk
– waiters walk to suit case lunge
– wall angels
– double under practice


A. Back Squat x 4 x 4; rest 60 sec
B. strict pull up variation, 3 emom x 8
4 rounds
10 db lunge steps
20 wall balls
70 jump rope singles

A. Back Squat @ 85% x 4 reps x 3 sets, rest 2 minutes
B. EMOM x 8 minutes = 2-3 weighted pull ups or strict
4 rounds for time
10 front rack lunge steps @ 135/95
25 wall ball, 20/16#
35 double unders

I want to start off by giving a big shout out to this Sunday’s class!! BIG milestones for everyone in class today: handstand push-ups, kipping pull-ups , better positioning … So proud to see:)

I found this really great website , nutritionyoucantrust.com. Super clean and yummy recipes . The one I put up tonight is in spirit of the holiday season and looks really fun to make. Feel free to bring me some! Enjoy!!!

This dish is paleo-friendly, gluten free and dairy free.

Ingredients for sweet potatoes:

6 medium sweet potatoes

1/4 cup maple butter (you could use honey too, but maple butter awesome for this!)

1/2 teaspoon pink salt

Ingredients for “marshmallow” fluff:

3 egg whites

2 tablespoons maple butter (same here, could use honey)

1/4 teaspoon cinnamon

1/2 teaspoon vanilla extract

Optional topping at the end: handful of pecans


1. Pierce the skin of the sweet potatoes with a fork and wrap each in tin foil.

2. Bake your sweet potatoes in a 400 degree Fahrenheit oven for about 40 minutes, or until you can insert a fork into them easily

3. Let sweet potatoes cool and remove the skins

4. Once cool and skins removed, add to a bowl with your maple butter and pink salt and mash everything together

5. Place sweet potato mash in an oven-safe casserole dish that has been slightly wiped with coconut oil

Directions for “marshmallow” fluff:

1. Whip your egg whites with an electric mixer until fluffy. Add maple butter, vanilla and cinnamon and mix on low speed until all folded in.

2. Transfer the mixture to a saucepan set on medium heat

3. Stir until mixture thickens just a bit and then spread over your mashed sweet potatoes. Sprinkle with chopped pecans here if you so choose.

4. Place under broiler until just achieving a nice soft brown – watch it constantly so that it does not burn, won’t take too long. Remove and serve!