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!!