ROD 071613
ROD
Tuesday, 16Jul13
Hot Times
(6:30pm) – POWER
This is a 30 second work / 30 second recovery for 3 rounds no rest.
- Single DB Overhead Squats
- DB Deadlifts (RDL) to Rows
- DB Lunges to Curls
- Walkout to Push-up
- DB Highpull to Overhead Press
- Hollow Outs
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(7:30pm) – ENDURANCE
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8:30pm – CONDITIONING
30 work/25 rest, 25 work/20 rest, 20 work/10 rest x3
- Reclines
- Bear Crawls
- Power ropes
- Dynamax OH squat jumps
- Push ups
- Knees lifts
- Burpees
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