ROD 101810


Monday, 18Oct10


Monday morning 10am class is cancelled. Sorry for any inconvienence.


Kettlebell and Body Weight

20 seconds of work at each movement non-stop with a 5 second transition pause.

9 movements of 20 seconds each for a total of 3 minutes work.

Take 1 minute rest and do 6 rounds total.

  • Kettlebell swings
  • Burpees
  • Single kettlebell get-ups (3 rounds R/L)
  • Mountain climbers
  • DB push presses
  • Sit outs
  • Double kettlebell cleans (3 rounds R /L)
  • Drop squats
  • DB rows


“Things may come to those who wait, but only the things left by those who hustle.” – Abraham Lincoln