ROD 082614

Tuesday, August 26, 2014

 

Warm-up: 10-Minute Time Cap (running clock)

Med-ball Routine – x2

  • 10 MB Jack Slams
  • 10 Rotational Twists
  • 20 Alt Side Chop (l&r)
  • 20 Alt Two-handed Rotional Toss (r&l)
  • 10 Two handed Overhead Throws
  • 10 Upper Body Supermans (Med-ball in hands/lower body Static)
  • 10 Lower Body Supermans (med-ball between feet/ upper body static)
  • 20 Alt V-ups (r&l)
  • 10 Thrusters
  • 10 Squat Thrusts

 

Workout: 14-Minute Time Cap (running clock)

24-20-16-12-8-4

  • Broad Jumps
  • Alt. Dumbbell Snatches (50/35)
  • Wall Ball (20/12)

 

Endurance & Core:

4 Rounds

  • 200m Run (first speed bump)
  • 20 Sit-ups

Rest as needed!

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