Friday 5.17.2023

Dead Stop Deadlift
Build to a heavy single
Then
5 Reps @ 80% of you heaviest single

“Seven”
7 Rounds:
100 Meter Run
20 Kettlebell Swings (53/36)
10 Box Jump Overs (24/20)
1-Minute Rest

Recipe of the Week:
Packed with protein and perfect for your meal prep routine, this healthy beef and broccoli recipe is a powerhouse of flavor and nutrition.

Ingredients:
1 pound uncooked lean & trimmed boneless top round steak, sliced thin into bite-size pieces
1 cup fat-free beef broth
1/2 cup low sodium soy sauce
1/4 cup brown sugar
3 cloves garlic, minced
2 tablespoons cornstarch
2 cups frozen broccoli florets, unthawed

Instructions:
STEP 1
Ideal slow cooker size: 3- to 4-Quart.

STEP 2
Combine the broth, soy sauce, brown sugar and garlic in your slow cooker until well blended.

STEP 3
Add the uncooked beef pieces and stir until the meat is coated in the sauce.

STEP 4
Cover and cook on LOW for 4 to 6 hours, or until the meat is fork tender.

STEP 5
Remove 4 tablespoons of the liquid from your slow cooker and place it a bowl. Stir in the corn starch to form a paste. Stir the cornstarch mixture back into the slow cooker.

STEP 6
Add the frozen broccoli florets and stir to combine.

STEP 7
Cover the slow cooker and cook on LOW for another half hour until the sauce has thickened and broccoli is done.