While rowing today remember while pulling to use legs then hips then arms and on the return use arms then hips and finally legs concentrating on keeping that back nice and square. Next while tossing those Wallballs, concentrate on shooting those hips back, keeping those heels flat, drive through those hips and keeping those knees nice and open. Finally when you get to those GHD Sit-ups remember soft knees on the way down and as soon as that direction is changed on the way back up lock those quads. Training is practice and practice is training.
Have a great Wednesday!