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Mindset:
“A year from now you may wish you had started today.”
–Karen Lamb
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Nutrition:
Kale is the most nutritiously dense vegetable. Just one cup of raw kale has only 33 calories yet it contains 684% of vitamin K, 134% of vitamin C, 206% of Vitamin A as well as iron, folate, omega-3s, magnesium, calcium, iron, fiber, and two grams of protein
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Movement:
A. MWOD:
Crossover Activation Row (8 reps, 2 sec pause at end range)
Crossover Activation Reverse Fly (8 reps, 2 sec pause at end range)
Crossover Activation Pull Down (8 reps, 2 sec pause at end range)
Couch Stretch/ can stretch, 1 min ea side
B. WOD:
“Helen”
3 Rounds for time –
400m Run
21 KB swings
12 Pull Ups
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Recovery:
Crossover Recovery Row (10 reps, 6 sec negative)
Crossover Recovery Reverse Fly (10 reps, 6 sec negative)
Crossover Recovery Pull Down (10 reps, 6 sec negative)
Foam roll lats and legs
