ROD 111613

ROD

Saturday, 16Nov13

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.

Body-Weight/Flex/Mobility Training

45 Max effort and 15 seconds recovery. 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 recovery of the following:

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

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