ROD 051815

ROD

Monday, 18May15

 

Magical Monday

This is a 30 second work / 20 second recovery for 4 rounds non – stop

  • Alternating Single Arm DB Thrusters w/ a Rotation
  • SB Clean to Alternating Rear Lunges
  • Push-up to an Alternating Downward Dog Toe Touch
  • Rotational Recline Pull

Rest for 1:30 then… Static work

  • Static Goblet Squat
  • Seated KB Overhead Static Hold
  • Static Reclines
  • Static Plank (instructor will cue on the difficulty level)

On the rotational pull, secure one handle so that the TRX becomes one handle. Grab the handle with both hands, recline on heels (not too deep depending on strength level) and pull. Once you pull to the highest level you then push on the handle as if it were a push-up. Please do not let the body fall back to recline, always slow & control each repetition. Repeat to the other side. Go here to see the demo.

 

Posted in , ,