ROD 063011


Thursday, 30Jun11

Thursday Cycles

We’ll do 4 rounds of 30 seconds work/20 seconds rest non stop at cycle A, rest for 2 minutes, and then move on to cycle B and do the same. This will be our last Thursday without boxing, so we will end this with a bang-up ROD.

Cycle 1: Do 30/20 x 4 rounds non-stop.

  • Jumping pullups
  • Kettlebell swings
  • Burpees
  • Dynamax russian twist

Rest 2 minutes.

Cycle 2: 30/20 x 4 rounds non-stop

  • Dumbbell push press
  • Kettlebell clean/squat (l/r)
  • Ball slams
  • Hold to a figure 8
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