ROD 012014
ROD
Monday, 20Jan14
This is a classic NLP routine.
Bodyweight/Flex/Mobility Training
45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest
- Low Jumping Jacks
- Plank Climbers (alternating lead arm)
- Single-arm overhead deep squat (right)
- Single-arm overhead deep squat (left)
- Groiners
- Diamond leg sit-ups
- Push-ups
- 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 rest of the following:
- Dynamic Squats x 2 sets
- Mountain Climbers x 2 sets
- lunge jumps x 2 sets
- Burpees x 1 set
SPEAK YOUR MIND ! tell us what you think about this ROD
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Posting your thougts, times & results on all ROD’s to comments allows us to create ROD’s that you LIKE and allows you to TRACK & COMPARE your performance. You can also add additional notes such “I liked this ROD, bring it back soon” or record the weight used for a specific exercise.
How do I do this?
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