ashrita When Asrita joined our PVCF Family two years ago, she didn't feel her upper body was strong. Look at her now! Congratulations!

1. Technique review: rowing on the C2 ergometer 

2. 21 15 9 of

  • calorie row
  • L-sit knee extensions

(If you can’t do both legs, extend one at a time. Concentrate on keeping your hips pulled forward between your hands.)

3.  “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:

  • the first 8 intervals are kettlebells swings;
  • the second 8 are walking lunges;
  • the third 8 intervals are sit-ups; and finally,
  • the last 8 intervals are double unders.

One minute rest between exercises.

Score is total reps from all 32 intervals.

LIII: as rx’d (kettlebell swings @ 70/53lbs)

LII: as rx'd (kettlebell swings @ 53/35lbs)

LI: 8 rounds not for time of 10 kettlebell swings, 10 walking lunges, 10 sit-ups, 1 minute of double under practice.


With the time remaining, mobilize and STRATEGIZE for 15.4!!


Have fun!