ROD 101614

Thursday, October 16 , 2014

 

Prep Work

3 Rounds of

1-Minute Jump Rope

Lunge length of gym & back

1 Lateral Wall Walk

 

BIG ROD TIME

  • Seated Pull-ups
  • KB Racked step up
  • Spiderman Push ups
  • Diagonal Bicycles
  • Sandbag Clean & Squat
  • Dumbbell Push Press
  • Jump rope

round 1: 30 /30
round 2: 30/25
round 3: 30/20
round 4: 30/10

Rest 1 minute between rounds

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