ROD 111510

ROD

Monday, 15Nov10

Monday Start -Up

The will be 30 sec work /15 sec rest with a 30 sec rest in between each of the 5 rds.

• Overhead Carry 65 lb/men, 45 lb women
• 24k kettlebell farmers walk
• Pull-ups
• Rotational ball slam
• Sandbag Shoulder Pass
• Tire Flip jump in / out

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Athlete’s ROW

Warm up: Perform 2 rounds

• Medball chops
• MB Triple threats (hip raises)
• MB Squat & push
• 15 Straight lying leg raises
•   Length of gym inch worm
•   6 reps forward lunges w/ medball overhead
•   6 reps lateral lunges w/ medball 
•   6 reps transverse lunges w/ medball
•   3 cycles of mini band walks
•   3 sets skipping
•   2 sets butt touch

Perform 2 rounds

• 10x Shuttles
• 4 Lines of Agility Ladder
• 8 Burpees
• 4x Bear Crawls
• 16 Medball Slams
• 8x Shuttles
• 2 Lines Agility Ladder
• 6x Burpees
• 2x Bear Crawls
• 10x Med Ball Slams
• 6x Shuttles