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BODY
3 rounds for time:
100-ft bear crawl
15 dumbbell deadlifts
15 dumbbell push press
Scale the distance of the bear crawl or switch to an inchworm walkout.
The dumbbell should be the same load for deadlifts and push-presses. The deadlift will feel very light, while the push-press may be a bit tougher. You can expect to break up the push-press from all the upper body in this workout.
Score is time.
BELLY
Chicken Enchiladas with Cheese Shells
Gourmet recipe in video
Simplified recipe written below
Shredded chicken rolled in baked cheese shells and smothered in a rich, tangy, homemade enchilada cream sauce.
Ultra-Simplified Oven Chicken Enchiladas
Ingredients
1 cup cooked shredded chicken
Salt and pepper, to taste
¼ tsp cumin
¼ tsp garlic powder
½ cup shredded Monterey Jack cheese
1 cup shredded cheddar cheese
1 Tbsp butter, melted
¼ cup chicken broth
1 Tbsp tomato paste
1 Tbsp heavy cream
½ tsp chili powder
Macronutrient Estimate (for 4 servings)
Protein: ~38g
Fat: ~36g
Carbs: ~6g
Preparation
Preheat oven to 375°F. Foil-line baking sheet.
Make 4 cheese piles (¼ cup cheddar each); bake 7-9 min until golden. Cool slightly, shape into shells.
Mix chicken, Monterey Jack, cumin, garlic powder, salt, pepper, butter.
Fill shells, place in greased dish.
Mix broth, tomato paste, cream, chili powder; pour over. Bake 10-12 min.
Serve.
Notes
Hands-off: Minimal steps, no skillet. Prep: 5 min.
Simplified: Skipped onion powder, paprika, garnishes, oil.
BRAIN
A Classic Graphic Reveals Nature’s Most Efficient Traveler
A famous graphic, now updated, compares locomotion in the animal kingdom
A refreshed Scientific American chart first published in 1973 shows just how extraordinary a simple machine can make us: when riding a bicycle, humans become among the most energy-efficient travelers on land—outperforming horses, dogs, and even some flying or swimming species. The bike’s wheels and frame let us coast like fish glide through water, minimizing the energy otherwise spent fighting gravity. Add an aerodynamic shell, and humans in “velomobiles” achieve movement efficiency comparable to nature’s best.