ROD 100413


Monday, 04Nov13


Fast Burner

This is a 30 second work / 10 second recovery for 4 rounds with a 1 minute rest between

Use 1 set of dumbbells same weight throughout. Use a moderate weight you can manage til completion.

  • DB Renegade Rows
  • Push-ups on DB’s
  • DB Squats (db on shoulders)
  • Squat Thrusts (db in hand)
  • Jumping Lunges (no db’s)
  • Mountain Climbers on DB’s
  • Standing DB See Saw Presses (hip width, keep knees slightly bent to keep spine neutral)
  • Sit-ups (with single db across chest)