ROD 112312


Friday, 23Nov12


Friday 9:00 am class has been moved to 8:30 am. We apologize if this may cause any inconvenience to anyone.


Post Turkey Melt Down

30 seconds of work /20 seconds of recovery with a  2 minute rest between circuits. Each circuit will be done for 3 rounds non-stop.

Circuit A

  • Goblet Squats
  • KB Alternating Side Lunge to a High Pull
  • Skaters
  • Mtn. Climbers
  • Weighted Step-up Box
 Rest 2 Minutes
Circuit B
  • Reclines
  • DB Floor Presses
  • DB High Pulls
  • DB Hang Cleans
  • 3 Way DB Punches