3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– goblet squat
– Db ext rt
– ring row
– 30 sec double under practice
A1. Front Squat, 3.2.1; rest 60 sec A2. Weighted pull up, 3.2.1; rest 60 – 90 sec
B1. Thrusters, 3 x 10 unbroken reps; rest 60 sec
B2. BB bent over row, 3 x 10; rest 60 sec
B3. L – sit hold amsap in 1 min x 3; rest 60 – 90 sec
Week one down of the Lurong Challenge! Hope everyone’s doing well and adjusting ok. Let us know if you guys need any more guidance 🙂
Paleo Pumpkin Flatbread
This recipe makes about 5 or 6 thin 10″ diameter flatbreads. Cook time is about 10 minutes for each of them. If you have a large pancake griddle, that’ll speed things up by letting you cook more than one at a time. We usually make them all at one time so we have them on hand, but you can save the batter in the fridge for up to a week and just make one whenever you want it.
2 Tbs organic coconut oil, lard, tallow, or bacon grease
1 1/2 C tapioca flour
5 large eggs
1/2 of a 15-oz can organic pumpkin purée
1/2 tsp sea salt
Combine all ingredients in a deep mixing bowl. The batter should be about the same consistency as pancake batter, and as smooth as you can make it. An electric blender works well, but a fork is fine.
In the meantime, heat up a quarter of the oil (1/2 tablespoon) in a pan on medium low heat for a couple minutes until it’s hot.
Pour a 5th or so of the batter into the pan and spread it around with a spatula, or by picking up the pan and tipping it every which way, letting the batter even itself out. You want the batter it to be as thin as the pan will allow.
Let it cook until the bottom side is slightly browned (about 5 minutes), then flip it with a large, flat spatula. Let the other side cook until it’s slightly browned as well (about 3 to 5 minutes).
The longer you cook them, the crispier they’ll be on the outside. You can flip them a few times while they cook so that they don’t get too hot and burn.