A little out of order due to a lot of traveling and lack of internet access but nonetheless the workouts were put in.

35 minutes on the erg. 1500 meters warm up. 8000 meters at a 1:53 pace per 500m. Really good workout reping my Cornell Crew gear.

Then I headed over to the cross fit section of the gym to do the core/ball work. Pushups, planks, leg kicks, hip lifts, hip tilts, forearm tilts. Don’t know why all the pictures are females but they have great form. 

Great alternative to the regular pushup and plank work because it involves so much of the core.

Alex is in Seattle for the U23 training Camp so he has been extremely busy. Best of luck to him and his teammates who are out there as well.

AR. NF. NR.

Nick