ROD 010511

ROD

Wednesday, 05Jan11

 

Starter

3 rounds of:  30 sec work / 15 sec rest

  • Mtn Climbers
  • Push ups
  • Stationary inchworms
  • Frog thrusts

Strength Session:

Lets go heavy Please…no more than 2 mins for set-up, then…
3 rounds of: 20 sec of work 10 rest… stay on each one for 3 rounds then move on

  • Goblet squats 
  • Pull ups
  • DB push press
  • Kettlebell swings
  • Plank jacks

Finisher:

20/10 x 4 rounds of this couplet (4 minute set)

  • Slam ball
  • Burpees

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Character is the ability to carry out a good resolution long after the excitement of the moment has passed. -Cavett Robert

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