ROD 013111
ROD
Monday, 31Jan11
Combat Monday
This is a timed 40 sec (w) /20 sec (r) / for 4 rounds with a 30 sec rest between
- Bosu Jump + Squat + Touch
- Plank climbers
- DB Floor to Overhead
- Tabletop Crunch + Touch
- DB Renegade Rows
- Band Bounders w/ jump backs
______________________________________________________________________
Athletes ROW
Warm up: Perform 2 rounds
- Medball chops
- MB Squat & push
- Lying glute bridge w/ alt leg raises
- Crab Holds
- 15 Straight lying leg raises r/l
- Quadraped straight leg abductions
- Single-leg thrusts
- Quick steps In & Outs
- Back & forth runners in Place
- Length of gym wheel barrels
- 2 inch Fast Feet
- Gallops
Athletes ROD
Four rounds of Fury
For time…