ROD 011012

ROD

Tuesday, 10Jan12

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!!!!

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Kettlebell Krackup

60 second work 30 second rest. Perform 2 rounds of the following 6 exercises with no rest.

1. KB Racked Squat to Press to Reverse Lunge (right)
2. Same on Left
3. Alternating Bent Over Row ( keep your back straight and knees bent on this one)
4. Plank Climber Blast (feet elevated on box with a push-up between ea one)
5. Single KB Single-Leg Deadlift (right)
6. Same on Left

Now comes the Killa …

TABATA your ass off!

20 seconds MAX EFFORT with 10 seconds rest. Complete 4 rounds of the following 2 exercises:

1. Heavy Kettlebell Swing
2. Dynamic Squats