ROD 061213

ROD

Wednesday, 12Jun13

 

10 Minute Skill Drill: Squats… Challenge yourself during this drill with different types of squats that you may need to work on like front squats with a bar or overhead squats with a bar. Because today’s ROD is relatively short the skill drill will be 5 minutes longer. Spend that time wisely to improve you movement pattern. Ask your trainer to tweak your form to better improve movement.

The Mad Hatters – Mad Ladder

60 Seconds of:

• Air Squats
• DB Lateral Lunges w/ Overhead Press
• Burpee
• DB Renegade Rows (keep hips squared while rowing)
• Sit-ups (diamond sit-ups)

30 Seconds – Rest

50 seconds of:

• Air Squats
• DB Lateral Lunges w/ Overhead Press
• Burpee
• DB Renegade Rows
• Sit-ups (diamond sit-ups)

25 Seconds – Rest

40 Seconds of :

• Air Squats
• DB Lateral Lunges w/ Overhead Press
• Burpee
• DB Renegade Rows
• Sit-ups (diamond sit-ups)

20 Seconds – Rest

30 Seconds of :

• Air Squats
• DB Lateral Lunges w/ Overhead Press
• Burpee
• DB Renegade Rows
• Sit-ups (diamond sit-ups)

15 Seconds – Rest

20 Seconds of:

• Air Squats
• DB Lateral Lunges w/ Overhead Press
• Burpee
• DB Renegade Rows
• Sit-ups (diamond sit-ups)

Done!!