June 11, 2025

10 rounds:

5 overhead dumbbell presses

6 reverse lunges

1 lying to standing rope climb

Then,

Practice L-sits for 10 minutes

Keep the dumbbells light enough to make the 5 reps unbroken each round. The lunges can be scaled by reducing range of motion or holding onto a support. Raise the floor using mats or benches to make the rope climb easier.

Post time and L-sit variation to comments.

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Poached Eggs in Spicy Tomato Sauce with Bacon

Poached eggs nestled in a bold, spiced tomato sauce with crispy bacon and crumbled cheese, and finished with fresh herbs.

Ingredients

2 eggs

3 slices bacon, chopped

½ cup crushed tomatoes

1 clove garlic, minced

¼ tsp crushed red pepper flakes

¼ tsp smoked paprika

1 Tbsp butter (for sauce)

2 Tbsp crumbled goat cheese or feta

1 Tbsp fresh parsley or cilantro, chopped

Salt and pepper, to taste

Macronutrients

Protein: 28g

Fat: 38g

Carbs: 5g

Preparation

Cook the chopped bacon (3 slices) in a skillet over medium heat until crispy. Remove and set aside, leaving a bit of the rendered fat in the pan.

In the same skillet, melt the butter (1 Tbsp) and sauté the minced garlic (1 clove) for 30 seconds until fragrant. Add the crushed tomatoes (½ cup), crushed red pepper flakes (¼ tsp), smoked paprika (¼ tsp), and a pinch of salt and pepper. Simmer for 4–5 minutes until the sauce thickens slightly.

Crack the eggs (2) directly into the simmering tomato sauce. Cover the skillet and poach the eggs for 3–4 minutes, or until the whites are set but yolks are still runny.

Serve: Remove from heat. Top with the crispy bacon, crumbled goat cheese or feta (2 Tbsp), and chopped fresh herbs (1 Tbsp). Serve immediately.

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