In teams of three, complete:
100 wallball (20/14)
100 KB swing (32/24)
75 toes to bar
75 DB thruster (45/30)
50 back squats (205/155)
50 burpee box jumps
Sunday Scramble.
It’s 8:00pm on a Sunday evening. You headed out of town all weekend, played hard, relaxed well, caught a nap, and now you’re headed home on the Sunday evening let down – Monday morning approaching and no idea what you’re going to have for dinner when you get home from work.
Fear not! Here’s a quick patch to get you through to Tuesday and a method to make it quick and easy.
Sunday evening grocery stop on the way in to town for:
– ingredients listed here for Mushroom Gravy Slow Cooked Rump Roast
– 4 sweet potatoes
– 1 box salad
– 1 shallot
then, go home and go to bed…BUT set your alarm for :30 minutes earlier than normal (or just plan to go to work :30 minutes late).
Monday morning before work:
– throw all the ingredients for the Rump Roast into the crockpot and set for 8 hours. This process took me 16 minutes exactly.
Monday evening when you get home:
– preheat oven to 450
– slice sweet potatoes into 1/4″ rounds (don’t pull out the measuring tape, just get it done, speed over technique!)
– toss sweet potatoes with 1 tablespoon melted butter, bacon fat, or coconut oil
– bake in oven for 25 minutes, turning once
– while potatoes are cooking, prepare salad
– heat olive oil in small pan on LOW heat
– add dice shallots and a dash of balsamic vinegar and simmer for 5 minutes
– toss olive oil mixture with salad
– remove sweet potatoes from oven and serve meat, potatoes, and salad
– put second round of sweet potatoes in oven while sitting at dinner making lots of leftovers to go with rump roast for the week
Done and done.
We make this Paleomg recipe 3-4 times a month. It is the perfect throw it together meal as it literally takes 10 minutes to toss it all in the pot and walk out the door! I usually (at least) double it since its so easy and makes for great leftovers.