ROD 052914

Pre-ROD (8minutes) – maintain High Intensity

  1. Run in place- 1 minute
  2. High Knees to chest- 15 seconds
  3. Butt kickers- 15 seconds
  4. Jump rope- 1 minute
  5. In & Outs- 15 seconds
  6. One foot to the front and the other to the back, switch repeatedly- 15 seconds
  7. Run in place- 1 minute
  8. Single leg hop right foot- 15 seconds
  9. Single leg hop left foot- 15 seconds
  10. Jump rope- 1 minute
  11. Tuck jumps- 15 seconds
  12. 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

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