ROD 092914

ROD

Monday, 29Sept14

 

Oldie But Goodie

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Overhead Squats
  2. Plank Climbers (alternating lead arm)
  3. Fast Feet (instructor direction change)
  4. Pike Presses
  5. Groiners
  6. Diamond Leg Sit-ups
  7. Frog Push-ups
  8. Plank Circles (1st rd right / 2nd left)

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds recovery of the following:

  1. Low Jumping Jacks x 2 sets
  2. Mountain Climbers x 2 sets
  3. Lunge Jumps x 2 sets (right / left)
  4. 2 Jack Burpees x 2 sets
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