ROD 072514

ROD

Friday, 25Jul14

 

Hit The Lights

Starter

3 rounds of:  30 sec work / 15 sec rest

  • Mtn Climbers
  • Push ups
  • Walkouts
  • Diamond leg sit-ups

Strength Session:

Lets go heavy Please…no more than 2 mins for set-up, then…
3 rounds of: 20 sec of work 10 rest… stay on each one for 3 rounds then move on

  • Goblet squats
  • Jumping Pull ups
  • DB push press
  • Kettlebell swings
  • Box jumps

Finisher:

20/10 x 4 rounds of this couplet (4 minute set)

  • Slam ball
  • Burpees

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