ROD 082014

ROD

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

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