ROD 011514


Wednesday, 15Jan14


Dumbbells Are Smart

This is a 45 second work / 15 second recovery for 3 rounds with a 1 minute rest in between.

  • DB Thrusters (H)
  • DB Renegade Rows (H)
  • DB Half Burpees (H)
  • DB Hang Clean to Split Jerk (H)
  • DB Lateral Lunges (M)
  • DB Anterior Reaches (M)
  • DB Sit-ups to Overhead Reach (M)

2 Sets of DB’s will be used for this ROD . 1 medium (M) weight and a heavy (H) set. The (M) of the 2 sets will be used in the Lateral, Anterior Reaches and Sit-ups/w Overhead reach.