190709 - Recipe Tuesday - Bool Kogi Beef and Fried Cauliflower

In need of some instant dinner or meal prep for the next few lunches???
Look no further than Trader Joes! They have tons of great premade items that you can cook up in minutes! Today I wanted to introduce to you, my new favorite quick prep item….Bul Kogi Beef over Fried Cauliflower! LOVE THIS STUFF! Just grill up the meat, about 4-5 minutes each side. Then while that’s grilling, saute the cauliflower mixture for about 8 minutes in butter and BOOM! You’ve got tons of delicious low-carb, high flavor and protein food!

WARM UP - 2 minutes of cardio
1 minute - Banded Plank Walk Outs
1 minute - Banded Overhead Press
1 minute - Banded Inchworks
1 minute - Banded Lawn Mower Starts

MOBILIZE - Mini Band Prayer Stretch with Foam Roller

SKILL WORK - Handstand Walking
5 minutes of practice with walking/box clocks/wall walks/kicking up

COACH PREP - Set up stations
Practice the difference between the first AMRAP moves and second AMRAP moves

WOD -
AMRAP 5:
5 Strict Pull-Ups
5 Strict Handstand Push Ups
Rest 1 minute
AMRAP 5:
5 Chest to Bar Pull Ups
5 Deficit Handstand Push Ups 45# plates/35# plates

GOALS OF THE WOD - More than 3 rounds in each or 6 total!

COOL DOWN SUGGESTION - Thread the needle! 10 on each side!