ROD 100813


Tuesday, 08Oct13














” The ultimate cardio boxing, strength and endurance training workout”


Class times:  9;30am, 6:30pm & 8:30pm


  For time:


200m right hand DB (40/55)/KB (20/24kg) farmers walk … every time you put the DB’s/KB’s down perform 5 push-ups before you start walking again.

Then 5 rds of the following movements for time:

  •  5 DB Thrusters (25/40)
  • 5 Burpees
  • 5 Mt. Climbers (r/l=1)
  • 5 Pull-ups

Then end the ROD with a 200m left hand DB/KB farmers walk performing 5 push-ups every time you put down the DB’s/KB’s before you start walking.

* suggested weights are to be USED by ALL



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