ROD 070513

ROD

Friday, 05Jul13

 

This ROD is always requested by many members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine.

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat (left)
  5. Sit-outs
  6. Diamond leg sit-ups
  7. Push-ups
  8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Evil Jumps x 2 sets
  4. Burpees x 2 set
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