ROD 090414

Thursday, September 4, 2014

Warm-up:

• Light Run to 85 Industrial Loop / 1st speed bump
• 10 Med-ball chops (center,rotation, right & left)
• 10 Med-ball squat and push
• 30 Med-ball jumping jacks
• Light Run to 202 Industrial Loop / 2nd speed bump
• 10 Walkouts x3
• 10 Groiners x3
• 10 Squat thrusts x3

ROD:

20 Kettlebell Swings (32/24)

Run -115 Industrial Loop/1st speed bump

20 DB Thrusters (40/25)

Run -202 Industrial Loop/2nd speed bump

20 DB Thrusters

Run – 115 Industrial Loop/1st speed bump

20  Kettlebell Swings

Core:

3 Rounds of;

10 V-Ups

20 Long Sit-ups

50 Flutter Kicks (r&l=2)