ROD 082114

ROD

Thursday, 21Aug14

Tabata Thursday 

Conditioning = 2/3 rounds

• Dynamax Broad Jumps (length of turf /bay door start)
• Jump, Grab & 1 Pull-up or Attempt (length of one side of rig)
• Over & Crawl Under (over bench/box /under equalizer)
• Quick Hand Ladder Drill (2 hands in each step)

Rest 3 minutes

15 seconds work/15 seconds rest for 8 rounds at each movement. 1 minute rest after each round.

• DB Thrusters
• DB High Pulls
• DB Split Jumps (switch at each round)
• DB Renegade Rows
• DB Alternating Hang Snatches
• Single DB Sit-up (grab db at ends and sit-up)

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