Squat and eat waffles!

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– trap 3 raise
– wall squat
– wall angel
– double under practice


A1. Front Squat @22×1; 5.5.5; rest 60 sec
A2. Pull up variation, amrap x 3 rest 60 sec
15 goblet squats
30 sit ups
15 goblet squats
30 sit ups
15 goblet squats

A. OHS skillwork, 5 x 5; rest 60 sec
15 Front Squat @ 135/95
30 pull ups
15 FS
30 t2b
15 FS

It’s been too long since I posted a really yummy breakfast item and I’m a sucker for peanut butter ANYTHING !!!!!!! Eat these suckers for breakfast or dessert, who cares when just make sure you eat them!! :))

Peanut Butter Pumpkin Waffles

1/3 cup raw old fashioned rolled oats
1/2 scoop peanut butter marshmallow whey protein by cellucor
2 TBSP coconut flour
3 TBSP pumpkin purée
3 egg whites
1/2 tsp baking powder
1 tsp vanilla extract
1/2 tsp pumpkin pie spice
1 stevia packet

Grind your oats into a flour, then add the remaining ingredients and blend again. Cook in a sprayed waffle maker! They can also be cooked like pancakes.

*the waffles pictured were topped with a lower calorie ice cream, recipe can be found at coconutdiaries.net