ROD 050413


Saturday, 04May13


The facility is closed today. Go out and play in your favorite playground or go mountain biking, how about doing sprints in the park and throw in some bodyweight exercises. Here is an example:

(Sprint for a short distance of 10 seconds or less any more than that is not a sprint. Rest 45 seconds – 1 minute in between sprints & exercises.)

Sprint + Exercise = 4 rounds

  • 50 meters to max push-ups
  • 50 meters to 10 squat thrusts w/ a jump
  • 50 meters to 45 jumping jacks (15 regular-15 seal jumps-15 criss cross)
  • 50 meters to 25 dynamic squats