Monday, 20251124

BODY

For time:

5 partial wall walk

20 AbMat sit-ups

20 kettlebell swings

5 partial wall walk

15 AbMat sit-ups

15 kettlebell swings

5 partial wall walk

10 AbMat sit-ups

10 kettlebell swings

5 partial wall walk

Scale the wall walk to feet walking over a box or a plate.

Scale the number of sit-ups if necessary.

Scale the kettlebell swings by lowering the load.

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BELLY

Pesto-Cod with Asparagus

The gourmet recipe is in the video. Find a simplified version underneath!

Roasted cod topped with vibrant homemade pesto, and paired with buttery roasted asparagus.

Ultra-Simplified Cod & Asparagus Bake

Ingredients

• 2 cod fillets (4 oz each)

• 4 oz asparagus, trimmed

• ½ Tbsp butter, melted

• Salt and pepper, to taste

• ¼ tsp garlic powder

• ½ Tbsp olive oil

• 2 Tbsp store-bought pesto (or 2 Tbsp basil + ½ Tbsp olive oil)

Macronutrient Estimate (for 2 servings)

• Protein: ~44g

• Fat: ~24g

• Carbs: ~3g

Preparation

1. Preheat oven to 400°F. Foil-line sheet.

2. Toss asparagus with butter, garlic powder, salt, pepper; place on sheet.

3. Add cod; season with salt, pepper. Spread pesto on fillets.

4. Bake 12-15 min until cod flakes.

5. Drizzle olive oil; serve.

Notes

• Hands-off: One tray, no blending. Prep: 3 min.

• Simplified: Store-bought pesto skips processor. No nuts, cheese, lemon.

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BRAIN

https://www.youtube.com/watch?v=LJJO7lwdcCE