Monday’s with Mena

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-TGU/1 side
-goblet squat
-10-12 double unders

Then

A. 1 1/4 Front Squat 5×5 rest 2 min
+
5 RFT
12 thrusters 95/65
12 CTB pull-ups

First of all: shout out to all my ladies on Sunday morning !! You guys did great and I loved helping you with your “goats” 🙂
This week I decided to post a recipe that I have made a million times : Paleo Pumpkin Muffins
Paleo or not these things are friggn delicious! And it’s also a great base recipe if you are feeling creative ! Go nuts and have fun with these babies !

Keep up the good work guys and don’t forget to pick up a shirt! More to come !!!

Ingredients
1½ cups almond flour
3/4 cup canned pumpkin (or cook and puree pumpkin yourself)
3 large eggs
1 tsp baking powder
1 tsp baking soda
½ tsp ground cinnamon
1½ tsp pumpkin pie spice
1/8 tsp sea salt
1/4 cup raw honey (optional)
2 tsp almond butter
1 Tbs sliced almonds

Instructions
Preheat oven to 350℉.
Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
Mix all ingredients and pour evenly into tins.
Bake for 25 minutes on the middle rack.
Sprinkle almonds on top immediately after taking them out of the oven.