ROD 041913

ROD

Friday, 19Apr13

Kings and Queens of Swing

This is an endurance routine that will take you to places that you haven’t gone in your workouts. This will seperate the women from the girls and the men frome the boys.

You will have a minute to complete 30 swings whatever time you have left will be rest. Subsequent rounds will decrease cardio exercise time by 30 seconds until 3 rounds are completed. You will end with 30 swings (1 min) and 30 seconds of cardio work.

• 30 Swings (1 minute)
  1:30 mins of Step Squats
• 30 Swings (1 minute)
  1:30 mins of Mtn. Climbers
• 30 Swings (1 minute)
  1:30 mins of Half Burpees
• 30 Swings (1 minute)
  1:30 mins of High Knees

Rest 1:30 mins (rd 1) – 1:00 min (rd 2) – 30 sec (rd 3)

Hey Juevo (juan) & Moco (sean) this is for you too.

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