ROD 121511


Thursday, 15Dec11



30 work 20 rest for 4 rounds rest 1:30 then repeat another 4 rounds

  • Hang Power Cleans – go heavy
  • Umpas – dumbbells in hands at sides of chest, flat on back, knee bent position, right hand w/DB will reach over left shoulder as hip extends, squeeze butt and repeat on other side.
  • 2 KB swings to a walkout – repeat rapidly
  • Tactical lunges





Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!