ROD 051314
Tuesday, 13May14
Ladder Down
10,9,8,7,6,5,4,3,2,1 reps on of these 4 movements (15 minute cap)
- Thrusters (use a Dyna-max Med-ball or box
- Push-ups
- Spilt jumps
- KB swings
Finisher:
After a 2 minute rest… Mini Met-Con
2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:
- Dynamic Squats x 2 sets (hold bottom position for the 10 seconds)
- Mountain Climbers x 2 sets (hold knee in for the 10 seconds)
- Burpees x 2 sets (hold lunge position for 10 seconds)
- Sit-outs x 2 set (hold sit-out position for 10 seconds)