Take 12 minutes to find 5 rep max bench press
Rest 3 minutes
Then, in teams of 2, as many rounds and reps as possible in 12 minutes of:
2 Rope climbs
15(12) Calorie assault bike
*Partner 1 does the 2 rope climbs and bikes 15(12) calories, then partner 2 does 2 rope climbs and 15(12) calories. Continue in this fashion for 12:00.
Post scores to BTWB
LOW CARB SUGAR FREE KETO BLUEBERRY MUFFINS WITH ALMOND FLOUR by Food Faith Fitness
Ingredients
- 3 Cups Almond flour (300g)
- 4 Tbsp Coconut flour, packed (32g)
- 1 Tbsp Baking powder
- 1 tsp Sea salt
- 1 tsp Baking soda
- 3/4 Cup Monkfruit (or granulated sweetener of choice)
- 7 Tbsp Coconut oil, melted
- 3 Large Eggs, at room temperature (this is key)
- 1/2 Cup Unsweetened applesauce
- 2 tsp Vanilla extract
- 2/3 Cup Fresh blueberries, (105g)
Instructions
- Preheat your oven to 350 degrees and spray a muffin pan with oil spray. ***READ NOTES
- In a medium bowl, mix together the almond flour, coconut flour, baking powder, salt and baking soda. Set aside.
- In a large bowl, using an electric hand mixer, beat together the monkfruit, coconut oil, eggs, applesauce and vanilla until well blended.
- Stir in the almond flour mixture, along with the blueberries until well combined. Let the batter stand for 5 minutes so the coconut flour can begin to absorb the moisture.
- Divide by 12 muffin cavities (I like using a big ice cream scoop so that the muffins cook up with really domed tops!) and bake until very golden brown and a toothpick inserted in the center comes out clean, about 24-25 minutes.
- Let cool for 15 minutes. Then, gently run a knife around the edges of each muffin to loosen them. Then, let cool COMPLETELY in the pan before trying to take them out.
- DEVOUR!
