ROD 09092014





Warm-up (15 minute cap)

3 Rounds of

Laterals around the Rig

Lunges around the Rig

Bear Crawl around the Rig

Crab Walk Around the Rig

20 Knee Raise from the Rig (each time you LET GO OF THE RIG do 3 burpees)

1-Minute Rest




5 Rounds of

  • 7 Burpee CTB Pull-ups  (unassisted)
  • 14 Single Kettlebell Squat Cleans (32K/20K)
  • 21 Dumbbell Push Press (35/25)


Rest as needed and when ready move on!


Core & Endurance

5 Rounds

20 weighted Sit-ups (use sandbag)

200M Run -NLPS – 115 Industrial Loop / NLPN-First speed bump