ROD 070212


Monday, 02Jul12


Metabolic Monday Combo’s

These movements are to be done in combination to each other and not as separate movements.

This is a 40 second work /20 second recovery for 4 rounds w/a 2 minute rest after two rounds.

  • KB Thruster / Rear Lunge (change arms at each round)
  • Suitcase Deadlift / Squat Thrust
  • Plank Climbers / Push up
  • KB Swing / Walkout
  • KB Row / Pass through every 3 reps (execute this pass with speed)
  • Kneeling Cleans / Stand Kneel
2 100 meter sprints at the end will be done


 * Special Announcement – There will be NO training sessions on Tuesday, July 3rd and Wednesday, July 4th.