ROD 081610


Monday, 16Aug10


This is a timed routine of:  

30 seconds work /30 seconds rest for 5 rounds non-stop

  • Pull ups (assisted or unassisted)
  • Stability ball knees to chest 
  • Sandbag squat cleans  
  • Double kettlebell shoulder press 
  • Sandbag sit-ups 


“The only lifelong, reliable motivations are those that come from within, and one of the strongest of those is the joy and pride that grow from knowing that you’ve just done something as well as you can do it.” ~ Lloyd Dobens __________________________________________________

Some of you have been concerned when using kettlebells that they are leaving marks on your arms. I have found a soulution for you, it is called Kettle Guard please see the link for more info…     

or you can purchase, online, the Under Armour 6″ wristband at $8.99 at…


There is a cheaper alternative to the Kettle Guard, watch the video below…