ROD 082414


Monday, 24Aug14


Canon (27:00)

This is a circuit style 40 second work/ 20 second recovery – with 1 minute rest in between 4 rounds. ALL MOVES ARE EXPLOSIVE. As if you are being shot out of a canon.

  • Barbell Squat Jumps (jump quick and take 3 sec to descend)
  • KB Swing
  • KB Single Arm Row & Catch
  • Ball Slam Jack (jump back, forth and slam)
  • Dbl KB Alt. Dip & Switch Clean & Press (clean explosively and press quick but take 3 sec to descend)
  • Dynamax Ball Lateral Wall Tosses (switch @ rounds)