200107 - Recipe Tuesday - Protein Banana Blueberry Mini Muffins

Recipe for y’all if you like muffins! And minimal macros per bite! SO GOOD! 🤙🏼

Mini Banana Blueberry Muffins
MACROS = 4C/0F/2P/25Cals

INGREDIENTS
2 Ripe Bananas
1/3 C Egg Whites
1/4 C Oats
1/4 C Protein Pancake Mix (Using Kroger Brand Toasted Coconut)
1 Scoop (31g) Whey Protein (Used a cinnamon flavored one with no carbs)
1 tsp pumpkin pie spice
1/2 tsp Ground Vanilla (double for vanilla extract)
48 Blueberries

DIRECTIONS
Preheat oven to 350 degrees. Mix all ingredients (besides blueberries) in a food processor or blender until combined. Pour into mini muffin tin leaving some room for the blueberries. Add two blueberries to the top of each muffin. Bake until it can pass the toothpick test (roughly 8-12 min).

QOTD - Strangest thing you find attractive in a person?

WARM UP - Banded Sprints
Banded Neck Stretch
Banded Pull Throughs (kb swing)

3 Rounds
6 Floor Press
6 Bent Over Row
(increase weight in each set)

COACH PREP - Review each movement
Practice round: 2 reps of each then rotate

WOD - Stations (:30 work/:15 rest) x 4
Then rotate stations w/ 1 minute rest between.
Bench Press 135/95
Landmine Bent Over Row 30/15
Heavy KB Russian Swings 70/55
SCORE = TOTAL # OF REPS
GOAL = 120 REPS (40 PER MOVEMENT)

BUY OUT -
Accumulate 30 DB Forward Lifts to Fly
3 sets of 15 Banded Step Ups on each leg (No rest b/w legs - 1 minute rest b/w sets)
Accumulate 30 Bicep Curl to Arnold Press