ROD 103109


Saturday, 31Oct09

Total NLP


four rounds of:

  Work /Rest ratio = 30/15

Here’s the circuit

  • Dumbell push press
  • kettlebell high pull
  • Half burpees
  • Airdyne sprints
  • band snap-downs
  • kettlebell swings
  • mountain climbers
  • Rower

Don’t use the rower or Air Dyne as rest!!

Do not let the Air Dyne drop below 70 rpm!


tn_101_1840   Box jumps are important in developing “Hip Power”

tn_101_1680     tn_101_1873    tn_101_1875 Box jumps are a staple at NLP