ROD 082014


Wednesday, 20Aug14


Hump Day 

Short Warm-up

Conditioning Circuit = 4 rounds

  • Lateral Hand/Wall Walk (from front to back gym)
  • Scissor Ladder Drill
  • Log Jumps on Benches (set-up under rig)
  • Ape Walks to Front Door
  • Sprint to End of Lot/ Reverse Skip… Repeat

Two minute rest & move on to a…

30 second work / 20 second recovery for 6 solid rounds with NO REST.

  • KB Front Squats
  • KB Jumping Deadlifts
  • KB Half Kneeling Long Cycle Clean to Overhead Presses (r/l)
  • TRX Recline to Curls
  • Frog Push-ups