A timed 2 minutes at each station with NO REST between stations…. the last 30 seconds “I Say You Do”.
Kick, Punch and Jump … a full-body experience that will leave you breathless.
- Zig Zag Farmer Walks ( Human timer)
- KB Swings
- Knees lifts (5/r 5/l on the rope)
- Bosu Burpees
- Abs (10 MB Russian Twists & V’s )
“One of the rules of caution is not to be too cautious.” – Bahya ibn Paquda
Here are some videos you might enjoy:
Steve Cotter and Ken Blackburn – http://www.youtube.com/watch?v=q_QfWFGjewE
Ross Enemait shows what he can do – http://www.youtube.com/watch?v=UdthWDUEKtY
Last night’s ROD was performed as a team, meaning each team member must complete reps together as team before advancing to the next exercise…. why ?
101310 ROD Results
Chris completed the ROD on his own while he waited for the Panthers to finish there hitting session in the cages and posted a time of 18:29