Part A. Take 10 minutes to establish a heavy Bench Press and then complete:
EMOM for 10 minutes: 3 Bench Press and 3 Hand stand push ups ( kipping RX/ strict ADV)
Workout: EMOM for 28 minutes
Minute 1- 5 dips ( 8 reps ADV)
Minute 2- Prowler down and back, no weight
Minute 3- 15 wall balls ( 20/14 RX) ( 30/20 ADV)
Minute 4- 10 Push ups
Partner Workout: In a group of three complete for time-
50 hand release push ups
75 Chest to Bar
100 box jumps ( 24/20)
125 Cal Row
150 Russian KB Swing ( 53/35)
* groups may split up reps however they would like, only one person on each team can be working at a time.
10 hang squat cleans ( 75/55 RX) (115/85 ADV) ( 135/95 EXP)
20 pull ups
30 wall balls ( 20/14)
SERVES: 2 TIME: 30-minutes
Ingredients:
2 Steaks
sirloin, rib eye, etc.
Wild Mushrooms
brush off, don’t wash, pull apart
Rosemary
Thyme
Parsley
Garlic Cloves
Lemon
Olive Oil
Butter
Salt & Pepper
Instructions:
- Preheat two pans: not hot, not warm, but searing.
- Cook the steaks and mushrooms at the same time.
- Steaks:
- Salt and Pepper
- 1-2 tbsp of olive oil in searing hot pan
- Add steaks, and flip EVERY minute
- Brush with rosemary sprig, and rub with garlic clove every time you flip it.
- Cook until medium rare or medium.
- Mushrooms:
- 1-2 tbsp of olive oil in searing hot pan
- Add mushrooms, and toss.
- Add a sliced clove of garlic, and tear up about 1tbsp of thyme, and toss.
- At the very end, remove from heat, and add 1-2 tbsp chopped parsley, knob of buter, and a good squeeze of lemon juice, toss.
- Dress the Board:
- Handful of parsley, chopped
- Clove of garlic, chopped
- Drizzle with olive oil
- Squeeze of lemon juice (1/2 lemon)
- Season with a pinch of salt
- Rub steak and coat with dressing from the cutting board.
- Slice up the steak, and rub cut steak on board again.
- Top mushrooms with sliced steak.
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