“Death By 10 Meter Sprint” Each minute on the minute add 1 more 10 meter sprint. Continue until you can no longer complete the number of reps prescribed in under a minute.
Recovery of the Week: Stretch #1 – Prone Active Leg Lift Hold the lift for 10 seconds completing 5 repetitions each leg. Stretch #2 – Prayer Stretch w/Foam Roller Perform 5 deep breaths during the stretch, afterwards come up and reset. Repeat one more time. Stretch #3 – Open Book Stretch Hold the “open” position for 10 seconds and then return to neutral. Perform 5 repetitions on each side.
Recipe of the Week: This week we found an awesome beef and broccoli recipe. If you’re looking for some added carbohydrates I would include some rice to this dish. Enjoy!
Ingredients: 3/4lb. lean steak (such as top sirloin, or loin tip) thinly sliced 2 Tbsp arrowroot or cornstarch* 1lb. broccolini (or broccoli), cut into 2” sections 1/2 cup soy sauce 3 cloves garlic, minced 1 1/2 tsp fresh ginger, minced 1/2 tsp black pepper, plus more to taste 1/4–1/2 cup water, as desired olive oil or coconut oil, for cooking
Instructions: 1) In a medium bowl, combine thinly sliced steak with arrowroot (or cornstarch) and a pinch of pepper. Toss to coat well. 2) Heat a drizzle of oil in a large skillet over medium heat. Working in batches, add a few slices of steak (not touching each other) to the pan. Cook 60-90 seconds per side, then transfer to a clean plate or bowl. Repeat with remaining steak, adding more oil to the pan as needed. 3) When all the steak is cooked, add broccoli to the pan (again, if the pan is a bit dry, add a bit more oil). Cook 4-5 minutes, or until crisp-tender (cook longer if you like your broccoli softer). 4) While the broccoli is cooking, mix up your sauce by combining the soy sauce, garlic, ginger, and pepper. 5) When broccoli is cooked through, transfer to plate/bowl with the steak. Pour sauce into the pan and stir to scrape up any browned bits. Return cooked broccoli and steak to the pan and stir to coat. The sauce should naturally thicken as it heats through and bubbles for a few minutes (3-5 minutes). If sauce is too thick, add a bit of water
Tomorrow’s Forecast: Thursday’s workout calls for running and rowing.
Recovery of the Week: Stretch #1 – Figure Four Rotation Spend 2 minutes on each side. Stretch #2 – Cat-Cow Stretch Spend 10 seconds in both positions completing 10 total repetitions. Stretch #3 – Posterior Shoulder Stretch Complete 2 sets of 1 minutes holds on each side.