ROD 112811

ROD

Monday, 28Nov11

 

Funday Monday

40:20 ratio of work/rest with a 30 sec rest between the 4 rounds

  • Hanging runners
  • Floor DB chest presses
  • Dumbell thrusters
  • Dumbell rows (alt. between rounds)
  • KB deadlift jumps
  • Overhead dumbell presses in split stance

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Athlete’s ROD

20 work / 20 work / 20 rest for 8 rounds with a minute rest in between

  • Push ups / Mtn Climbers
  • Air Squats / Running in place
  • Burpees & a half / Tuck jumps
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