This is a classic NLP routine.
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)
- Diamond leg sit-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
Why should I SPEAK MY MIND?
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?
Go to the ROD page,on the left side you will see Pages, Friends of Next Level and Login. Click on Register, create a Username and enter your email address and you’re ready to SPEAKING YOUR MIND!