ROD 090614
Warm-up
600M run (N- 202 Industrial Loop S- second speed bump)
Then 3 Rounds
- 15 Air squats
- 30 Forward and Back Arm circles (f&B=1)
- 60 sec Plank
600 M run AFAP
For Whom the Bell Tolls
Get as many rounds as you can in a 10 minute time period of each triplet. Rest 90sec between each triplet.
Triplet 1
- 100 Jump rope rotations
- Snatch, DB 5/5 reps or BB snatch 5 reps
- 7 Jack Burpees
Triplet 2
- Shuttle run (S- end of lot N- around building)
- 5 Dumbbell HEAVY Thruster
- 10 Sit-outs
Mini Met-Con – 20 seconds work / 10 seconds recovery for 6 rounds (12 cycles).
- Jumping Pull-ups
- Slam Ball