ROD 063011

ROD

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