Monday, July 6, 2015


8x3 banded bench press @ 50% of floor press 1 RM + 30% band tension (red/orange) (3 rounds wide-2 rounds middle-3 rounds close grip)

2 Rounds:
1a) 12 one arm DB bent over row
1b) 20 banded low rows
1c) 20 banded lat pull downs

For Time:
100 burpees

*Compare to 2-20-15

Tip of the Day
Burpees are more than just coaches torture on clients.  They are a gymnastics skill just like pull ups.  Keeping a tight midline and having sound hip function increases the efficiency of your burpee.  If you flop to the floor and jump back up into a squat, you're adding unnecessary movements that will wear you out quickly.