Who doesn’t like a Pop Tart?

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
– goblet squat
– face pulls
– double under practice


A. Back Squat x 5 x 4 sets; rest 90 sec
B. Pull up variation x 5 x 3; rest 60 sec
12 min amrap
10 ring rows
15 goblet squats
20 kb swings

A. Back Squat @ 85% x 3 x 4 sets, rest 90 seconds
B. Weighted pull up x 3 x 4, rest 90 seconds
3 rounds for time
5 FS @ 185/125# *taken from floor
7 weighted pull ups, 40/10#
20 cal on rower/400 meter run

Aaaawwwww yeah! Pop tart time! Fun and healthy treats that taste like sin?! Sign me up! I’m in love with this girl’s blog… Go to coconutdiaries.net and check out her bomb recipes! This week I decided to put up one of her famous pop tart recipes because, let’s face it: who doesn’t like a pop tart??

Chocolate Chip Cookie Dough “Poptart”

Serves: 1

Poptart Base

3 TBSP oat flour (old fashioned rolled oats ground up)
1 TBSP coconut flour
1 TBSP unsweetened applesauce
1 TBSP sugar free syrup
2 TBSP water
15 Vanilla Creme SweetLeaf Stevia drops
1/4 tsp butter extract
1/4 Chocolate Brownie Quest Bar
1 La Tortilla Factory Low Carb/High Fiber tortilla (or favorite tortilla)

Chocolate Protein Glaze

2 TBSP plain greek yogurt
1/2 scoop chocolate whey protein
4-5 stevia drops

Cookie Drizzle

1 TBSP plain greek yogurt
1 TBSP sugar free syrup

First, make your “cookie dough” by mixing the oat flour, coconut flour, applesauce, sugar free syrup, water, stevia, and butter extract. Then, break up 1/4 of a Chocolate Brownie Quest Bar into small “chocolate chip” pieces and swirl it into the dough. Place the dough in the middle of your tortilla; fold all four sides like a poptart. Spray a panini press or countertop grill (I used a grill) with nonstick spray, then press down the poptart base until it starts to brown. Make the chocolate glaze by mixing the three ingredients together; spread on the poptart. Make the cookie drizzle by mixing the yogurt and sugar free syrup together; drizzle on top! IT’S FLAWLESS.