Deadlifts 5 sets of 5 followed by 3 sets working up to a 3 rep max
Pull ups 5 sets of 10
Bent Over Rows 5 sets of 8-10
Squat Cleans 5 x 3
Complex - 5 rounds at 30 seconds between each round -
5 bent over rows, 5 squat cleans, 5 barbell thrusters
2 lbs beef stew meat (grassfed organic preferred)
1/2 cup birch benders paleo pancake mix
1/2 cup red wine
3 cups baby carrots
One large onion diced
5 stalks celery chopped
3 cups beef bone broth
3 tablespoons olive oil or avocado oil
Garlic powder, salt, pepper, and 2 bay leaves (to taste)
Dredge the beef in the birch benders mix. Salt and pepper the beef as well.
Hit the sautee function on the instant pot, and let the pot heat up. Add the oil to the bottom of the pan and then brown the meet. After 3-5 minutes add the onion and celery. Sautee for another 3 minutes. Add the wine to deglaze the pot and let simmer for 3 more minutes. Add the zuccini and spices to taste, and then add the broth. Add 1 cup of water mixed with 1 tablespoon of potato starch.
Manually set the function on the instant pot to high pressure for 45 minutes, lock the lid, and close the pressure valve. When the time is up, carefully open the pressure valve and let the pressure release naturally.
Serve in a bowl and enjoy!