210316 - Recipe Tuesday - Mini Meatloaf

INGREDIENTS
2 lbs. ground beef
1 cup of breadcrumbs
1/3 Half and Half
1/2 cup and an extra 4 Tbsp of Spicy ketchup
(A little Sriracha mixed with Ketchup OR Curry Ketchup from the store)
1 Egg
1 Tbsp garlic (powder/chopped)
1 tsp. onion salt

DIRECTIONS
1) Preheat oven/airfryer to 320 degrees. Toss everything (except extra ketchup) in a big bowl and mix thoroughly with your hands
2) Grease muffin tin or mini meatloaf pan
3) Place meat up to the top of the cup/loaf pan. Place in oven/airfryer for 15-20 minutes.
4) Spread spicy over the top and put in oven for 3-5 more minutes.

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QOTD - Best joke you’ve got?

WARM UP - :20 each x 4
Back Rack Lunge/Back Rack Good Morning
Tricep Push Ups/Plank Hold
Banded Deadlift/DB Tricep Ext.

MOBILIZE - Banded Hip Flexor Stretch
4 Stretch with a Twist

STRENGTH - Deadlift
3 @ 50%
3x3 @ 60%
3x3 @ 70%
3x2 @ 80%

COACH PREP - Review Dips and set-up rings
Warm up Lunges and select WOD weight

WOD -
(A: Competitor)
WOD
4 Rounds - 2 Minutes
8 Deadlifts 275/185
8 Strict Ring Dips
8 DB Overhead Lunges 45/35

(B: Performance)
WOD
4 Rounds - 2 Minutes
8 Deadlifts 225/155
8 Ring Dips
8 DB Lunges 45/35

(C: Fitness)
WOD
4 Rounds - 2 Minutes
8 Deadlifts 185/125
4 Banded Ring Dips
8 DB Lunges 35/25