ROD 071813

Thursday, 18July13

Fit Thursday

6:30pm – Speed

Fit Friday

40 seconds of work/ 20 seconds of rest for 4 rounds non-stop w/ 40 sec rest between rds.

  • Squat Thrusts
  • Lateral DB step overs
  • Mt. Climbers
  • Slam ball
  • Reverse elbow plank hold
  • Sled Push

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7:30pm – POWER & STRENGTH

 5 rounds of this kettlebell strength circuit

40 seconds work/20 seconds rest

Go heavy!!

  • Dbl KB cleans
  • Dbl KB push press
  • Dbl KB front squat
  • Kettlebell 1 arm row (alt sides ea. rd)
  • KB sit-up get-up

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8;30pm – ENDURANCE

Kinetic

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