ROD 110510


Friday, 05Nov10

Pre-Workout drill: Med Ball warm-up then…

  • Kettlebell SH swing for 2 minutes each side      1 min rest
  • Kettlebell long cycle cleans 2 minutes each side       1 min rest
  • Kettlebell long cycle clean & press for 2 minutes each side 

The Interval Challenge

Complete four circuits consisting of the following:

  • 12 Burpees
  • 24 Pushups
  • 36 Bodyweight Squats
  • 100 jump rope rotations


«Only those who dare to fail greatly can ever achieve greatly.» — Robert F. Kennedy


Lets all pitch in and support this worthy cause and help Vinnie and Mike reach their goal. We’ll meet up and have some fun together.
Saturday, November 13, 2010 at 9:00pm
Afternoones on Forest Av, Staten Island, NY