ROD 092614

ROD

Friday, 26Sept14

 

 Furnace

Perform for 20 Minutes

Sprint to 85 Indy Loop

  • 8 Sandbag Shoulder Staggered Squats (switch @ rounds)
  • 8 Sandbag Overhead Alternating Stationary Lunges

Run to 115 Indy Loop

  • 10 DB Alternating Snatches
  • 10 DB Rows (switch @ rounds)

Sprint to 85 Indy Loop

  • 12 KB Swings
  • 12 KB Single Arm Clean & Press

Rest for 1:30 then…

Four Exercises for 1 minute each 15 second transition

  • Total Body Extensions
  • Walk Out’s
  • Half Burpees
  • Umpa’s

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