191105 - Recipe Tuesday - Protein Pancakes

INGREDIENTS
Cinnamon Oat Kodiak Cake Mix
Protein Powder (I have vanilla and it works well with these flavors)
Unsweetened Almond Milk
Egg Whites
Walden Farms Pancake Syrup
Berries/Bananas (for topping)

DIRECTIONS
1) Mix 1/2 cup of kodiak mix, 1 scoop of protein powder, 2 Tbsp. egg whites, and 1/2 cup of almond milk together in a bowl!
2) Pour 3 four inch pancakes into a slightly oiled non-stick pan on medium heat!
3) Flip when you start seeing bubbles on the top!
4) Top with Walden Farms Calorie Free Syrup (it’s actually not that bad) and berries/bananas! Since it’s so low carb, you can top it with fruit without going overboard! Add Almond Butter on top if you need a little more fat in the meal!

QOTD - First band you saw in concert?

WARM UP - 400m Med Ball Run with a partner (Switch at the turnaround)
:30 Step Overs (each direction)
:30 Step Unders (each direction)
:30 Jump Overs (each direction)

MOBILIZATION - Weighted Keg Drill
Weighted Side Keg Drill

COACH PREP - Review each move with sandbag
Practice Cleaning the sandbag!

WOD - w/ a partner (switch after each move)
AMRAP 20:
200m Sandbag Run 80/55
10 Burpees Over the Sandbag
10 Sandbag Squats

BUY OUT - 1 minute each side roll out feet!