ROD 121413

ROD

Saturday, 14Dec13

 

Satanic Saturday

This is an endurance routine that will take you to places that you haven’t gone in your workouts. This will seperate the women from the girls and the men frome the boys.

You will have a minute to complete 30 single arm swings whatever time you have left will be rest. Subsequent rounds will decrease cardio exercise time by 30 seconds until 3 rounds are completed. You will end with 30 Single Arm Swings (1 min) and 30 seconds of cardio work.

  • 30 Swings (right)(1 minute)
    1:30 mins of Dynamic Squats
  • 30 Swings (left)(1 minute)
    1:30 mins of Sit-outs
  • 30 Swings (right)(1 minute)
    1:30 mins of Half Burpees
  • 30 Swings (left)(1 minute)
    1:30 mins of High Knees

Rest 1:30 mins (rd 1) – 1:00 min (rd 2) – 30 sec (rd 3)

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