ROD 041613

ROD

Tuesday, 16Apr13

 

Torturous Tuesday

This is a 45 second work / 15 second recovery for 3 rounds w/ a minute rest between rounds

• Reclines Static Hold w/feet on box
• Sandbag Wall Squats
• KB Shoulder Passes (heavy)
• Plyo Push-ups
• Sandbag Half Get-ups
• Speed punches on bag
• Superband Tricep speed pull-downs (afap)

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     Kinetic Boxing at it’s Best

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HIIT ROD – 3 Rounds of:

• 10 Reclines w/feet on box
• 16 Front Squats to an alternating front lunges (8 lunges on each leg)
• 10 Shoulder Passes using KB
• 100 speed punches on bag
• 30 Superband Tricep speed pull-downs (afap)
• 20 Sandbag sit-ups
• 20 Plyo Push-ups