- A few cups of flaked or shredded, unsweetened coconut
- Put in food processor (I’ve also read that a Vita Mix works) and blend for 5 minutes.
- Scrape down the sides and repeat until it liquefies. I needed a full 15 minutes processing time, but your mileage will vary. Keep an eye on it and when it looks like soup, you’re done!
Strength: Find a heavy 3reps squat clean.
Skill: Thruster Ladder. You are going to work up a ladder increasing by 5 kilos: women: 25/30/35/40/45/50/55/and so on until you are unable to do 1 rep at that weight. Work together. Once each person finds their heaviest, drop down by 10kilos and do max rep.
Cash Out: 20 Sit Ups of your choosing.