ROD 091911
ROD
Monday, 19Sept11
Monday-Monday
40 seconds work/20 seconds rest x 5 rounds. No rest period.
- Reclines
- Bear crawl foward/backward (length of gym)
- DB Snatch (L heavy)
- DB Snatch (R heavy)
- Kettlebell swings
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Athletes ROW (Routine of the Week)
Warm-up
Always start with the Med-Ball chops/hip/leg raises/core work
6 reps of foward – lateral – transverse (rear) lunges
2 rounds of Band walks
2 rounds of Skips
2 rounds of Butt kickers
Pre – Routine
20 Squats
20 Jump lunges
10 Jump squats
10 Burpees
Then proceed to instruct the KB swing…If time permits, do the ROD
purple-#542dd2
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