ROD 052313

ROD

Thursday, 23May13

 

Tabata Thursday

Perform for 8 cycles at 20 seconds of work / 10 seconds of recovery with a 1 minute rest in between. That’s 4 minutes at each movement.

  • Reclines

1 minute rest

  • KB Single Arm Swing (switch hands at each set)

1 minute rest

  • Half Burpees

1 minute rest

  • Air Squats on Dynamax

1 minute rest

  • Jumping Deadlifts

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HIIT

KB Ladder

You are to pick 3 KB, one heavier than the other. A 12-16-20k. This is a ladder exercise so you will do 16 reps at the lighter KB and 12 reps at the next and 8 reps, 12 reps and 16 reps.  You will then perform the burpees and move on to the next exercise.

Perform 16-12-8-12-16 reps of the following ladder for time:

  • KB Swings  12k – 16k – 20k – 16k – 12k
  • 10 Burpees
  • Goblet Squats  12k – 16k – 20k -16k – 12k
  • 10 Burpees
  • Shoulder Passes  12k – 16k – 20k -16k – 12k
  • 10 Burpees
  • High Pulls  12k – 16k – 20k -16k – 12k

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Kinetic   Bring it !!!

 

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