Wednesday, January 18, 2017


Close grip banded bench 1 RM

2 Rounds
1a) 8 KB skull crushers
1b) 10 Banded DB tate press

3:00 Amrap
35/25 cal Assault Bike
Max rep sit ups in remaining time
REST 3:00 Then:
Max Rep Burpees

Tip of the Day
If you want to get off the bike quickly, you need to push as hard as you can.  Similar to the rower, the more power you produce, the faster the calories tick away.  The slower you pedal, the less power you will produce and the longer you will be on the bike.