Wednesday, March 16, 2016


8 x 3 banded bench press @ 50% of floor press 1 RM + 25% band tension (red/orange)

2 Rounds:
1a) 10 per arm seated 1 arm DB press
1b) 10 underhand grip inverted rows

6:00 Amrap
5 cals on Assault bike
4 lunges
3 push ups

Tip of the Day
Welcome to the wonderful world of Assault bike!  Be prepared to have your life forever changed!  The bike is a lot like the rower, in that you have to produce a lot of power to make it move.  The more you drive you legs and arms, the more cals you will get.  However, unlike the rower, there is no cruise control.  You will not get any extra cals when you stop moving.  Push hard and you will see what this machine is truly capable of.