ROD 052914
Pre-ROD (8minutes) – maintain High Intensity
- Run in place- 1 minute
- High Knees to chest- 15 seconds
- Butt kickers- 15 seconds
- Jump rope- 1 minute
- In & Outs- 15 seconds
- One foot to the front and the other to the back, switch repeatedly- 15 seconds
- Run in place- 1 minute
- Single leg hop right foot- 15 seconds
- Single leg hop left foot- 15 seconds
- Jump rope- 1 minute
- Tuck jumps- 15 seconds
- Burpees- 15 seconds
Perform 8 rounds at 15/15 work/rest timed set of:
- Plyo Push-ups
- Squat Jumps
- Mtn Climbers
- Split Jumps
- Sit-outs