ROD 052413


Friday, 24May13


Freaky Friday

This will be a 30 second work /20 second recovery for 6 rounds with a 1 minute rest between every 2 rounds

  • Goblet Squats
  • Wall Sprints (hands on wall w/70 degree lean into wall, run as fast as possible maintaining lean)
  • Alternating Waiter DB Rear lunges
  • Band Plank Single Arm Rows (bands will be set up at the db rack and in plank position row with single arm)
  • Sumo Deadlift High Pull