190723 - Recipe Tuesday - Shepards Pie

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INGREDIENTS
- Lean Ground Beef/Turkey/Chicken
- Frozen Mixed Veggies
- Onion
- Garlic and Spices and Worcestershire Sauce
- Butter (Kerry Gold is da bomb)
- Beef Broth
- Instant potatoes (Bob’s Red Mill - See photo)
These are great because they are the quickest way to get some mashed potatoes made! Single ingredient and no preservatives!)


DIRECTIONS
1) Preheat oven to 350 degrees! Then chop onions and saute them with butter. Once browned add another tablespoon of butter and saute the frozen veggies until cooked through.

2) Set veggies aside and add the meat to the pan. Cook until brown then add garlic and a little broth and more spices of your choice.

3) Combine veggie and meat mixture into the bottom of a glass pan and top with potatoes! I like to put paprika over the top or green onion after baking! Then take it out and ENJOY!

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? of the DAY - What energizes you?

WARM UP -
3 Rounds
Cardio :30 easy/:30 hard (200m run ——> out easy and back hard)
20 Mountain Climbers
10 Step Downs on each side
5 inchworms

MOBILIZE -
Pigeon on the box
Sprinters Lunge
Side Laying Abductor Activator

COACH PREP -
Practice holding DB and working up to weight

WOD -
For total reps (Step Ups + Bear Crawl D&B)
:30 of rest between movements and rounds!

3 minutes of each
DB Step Ups (50# DB on 20” box / 35# DB on 20” box)
Bear Crawl Down & Back

2 minutes of each
DB Step Ups (50# DB on 20” box / 35# DB on 20” box)
Bear Crawl Down & Back

1 minutes of each
DB Step Ups (50# DB on 20” box / 35# DB on 20” box)
Bear Crawl Down & Back

COOL DOWN -
Box Prayer Stretch and Feet on Box Back Relaxer
There should be 15 minutes to work on skills/cardio after! Be thinking of what you’d like to work on today!