Thursday, January 7, 2016


2 Rounds:
1a) 50 kneeling banded crunches
1b) 10 per leg weighted lunges

4 Rounds:
1 min max cals on rower
1 min rest
1 min max DB step ups (35/20)
1 min rest

*You will have 3 numbers for your score: max cals / max step ups / and total

Tip of the Day
Being an effective rower is determined by two things, your technique and your ability to produce power.  You produce power on the rower similar to the way you produce power in a clean.  If you think about it, the movements are similar.  Keep your chest tall, lats tight, drive through your legs, and fire your hips and posterior chain to finish the movement.  The more power you have in your pull, the more cals you will rack up.