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Lets do the good stuff first

Coconut flour pancakes, taste likes macaroons.

1/4 cupcoconut flour
4 eggs
1/4 tsp baking powder
1 tbs honey

Mix than cook like regular pancakes.

Workout

3 sets of each

100 shoulder diamond
10 Pull-ups
20 Dips
20 Australian pull-ups
20 Pike-ups

Cheers.

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