ROD 062512


Monday, 25Jun12


Monday Start-up

This is a timed 40 sec work / 15 sec rest w 1 min between each of 4 rounds

  • Reclines
  • 360 degree Circle Crawls (in place)
  • KB Swings
  • Atlas Stone Lifts
  • Single Leg Donkey Kicks (alt. l/r at rounds)
  • DB Thrusters


Athlete’s ROD     

We will be going over the aspects of the warm-up, assessments and lifting mechanics. This includes an in-depth explanation and demonstration of  proper lifting techniques and body mechanics. After such we will go over hip-hinging, squats and deadlifts.  This will be followed by a short but intense ROD, which will incorporate lifting techniques learned on that day.