ROD 101011


Monday, 10Oct11


Body Weight Bonanza

5 rounds of 30 seconds work/15 seconds rest

  • Reclines
  • Mountain climbers
  • Squat thrusts
  • Air Squats
  • Sit-outs
  • Push-ups

Take a minute rest between rounds

Push it hard!

Something to think about if your a runner


Here is a dramatic cartoonish look at the proper rowing technique needed to bring your numbers up quickly.