ROD 022315

ROD

Monday, 23Feb15

No BS BWStrength

This is a 40 second work 15 second recovery for 4 rounds with a 1 minute break in between

• Rapid Air Squats on Dynamax (as fast as you can tapping the ball each time)
• Dive Bombers (Touch toes/switch@rounds)
• Push-ups (Scap for those who can’t)
• Pull-ups (Scap for those who can’t)
• Mountain Climbers
• Wall Handstand Push-ups (hold for those who can’t)

* Make sure on the dive bombers you bend more at the knee than the waist.
** On either the push-ups or pull-ups or handstands, do not stop or collapse on your knees. Hold the position. If you do let go or collapse get back on it.

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