ROD 082614
Tuesday, August 26, 2014
Warm-up: 10-Minute Time Cap (running clock)
Med-ball Routine – x2
- 10 MB Jack Slams
- 10 Rotational Twists
- 20 Alt Side Chop (l&r)
- 20 Alt Two-handed Rotional Toss (r&l)
- 10 Two handed Overhead Throws
- 10 Upper Body Supermans (Med-ball in hands/lower body Static)
- 10 Lower Body Supermans (med-ball between feet/ upper body static)
- 20 Alt V-ups (r&l)
- 10 Thrusters
- 10 Squat Thrusts
Workout: 14-Minute Time Cap (running clock)
24-20-16-12-8-4
- Broad Jumps
- Alt. Dumbbell Snatches (50/35)
- Wall Ball (20/12)
Endurance & Core:
4 Rounds
- 200m Run (first speed bump)
- 20 Sit-ups
Rest as needed!