ROD 091712


Monday, 17Sept12


Body-weight Monday

45 seconds of work /15 seconds of recovery with a 2 minute rest between circuits. Each circuit will be done for 2 rounds non-stop.

Circuit A

  • Dynamic Squats
  • Single Leg Dive Bombers (r/l switch at rounds)
  • Burpees
  • Mtn. Climbers
  • Sit-outs
Circuit B
  • Squat Jumps
  • Crab Thrusts (while in the crab position, thrusts hips up and down in a piston like action)
  • Plyo Push-ups
  • Rapid Alternating Anterior Reaches (step quickly into a lunge position and reach forward)
  • Diamond Sit-ups

After your done everyone run the Industrial Loop for a lap.