ROD 111010
ROD
Wednesday, 10Nov10
Four rounds of 30w/30w/30r
- KB single arm row R/L
- Stationary lunges R/L
- Push-up to T stab R/L
- KB overhead squat R/L
- Kettlebell shoulder press R/L
No rest between rounds!
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Athletes ROW (Routine of the Week)
Warm-up
Always start with the Med-Ball Chops and Hip Raisers
6 reps of foward – lateral – transverse (rear) lunges
2 rounds of band walks
2 rounds of skipping
2 rounds of butt kickers
Pre – Routine
20 Squats
20 Jump lunges
10 Jump squats
10 Burpees
ROD
for time, work as a team.
Each team member must complete reps together as a team before advancing to the next exercise
80 Mtn climbers
8 Burpees
16 Jumping lunges (8r/8l)
10 x’s the length of gym, shuttles
10 Bent over db rows R/L
8 Med ball slams
80 Mtn climbers
8 Jump squats
Abs
Four rounds of 30w/15r
Plank