ROD 052410


Monday, 24May10


Good Morning 5:30 am class

For time:

75 Hang squat clean thrusters
Burpees every minute on the minute


11:00 am class

50-40-30-20-10 reps for time of

DB push press
Sit-ups (feet unanchored)


Strongman Monday class

For this kettlebell workout, perform for time, 3 rounds

50 Kettlebell swings

40 Kettlebell jump squats (slow and controlled)

30 Kettlebell goblet squats

20 Kettlebell single leg deadlifts (10/r 10/l)

10 Kettlebell squat thrusts


No matter whether this is real or not – next time you’re on the beach early in the morning – try it! Remeber your running with good form, quick feet & on the forefoot – nice! Oh don’t forget the water resistant sneakers.