ROD 030314


Monday, 03Mar14


Swings and Things

20 seconds work/20 seconds work/20 seconds rest x 6

Everyone grab a KB & do 20 seconds of work at each movement in each couplet, take 20 seconds rest then move to the next couplet.

  • KB Swings/ Burpees
  • KB H2H Swings/ Mtn. Climbers
  • KB Swings w Release / Split Squats
  • KB Swing w/ a Lateral Step / Figure 8 to Hold

Complete all three couplets take a 1 minute rest, repeat for 6 rounds. On KB single arm swing switch at each round.


Spring is on  Thursday, 20 March 2014 – 17 days remain till Spring.

Are You Ready?