ROD 102114

Tuesday, October 20, 2014

Prep-Work:

-30 seconds at each movement, rest 1 minute

-20 seconds at each movement, rest 45 seconds

-10 seconds at each movement

• Sit-outs
• Star Jumps
• High Knees

ROD:

3 Rounds

Minute 1: 21 Push-ups

Minute 2: Max Reps Wallball

Minute 3: 21 Kettlebell Swings (24K/16K)

Minute 4: Sprint 115 and back/Airdyne sprints

Minute 5: 21 Air Squats

Minute 6: Max Squat Thrust (No Push-up)

Rest 2 minutes

* the clock doesn’t reset or stop between exercises… On the Sprint do that exactly SPRINT. On the sound of the clockeach athlete must move to the next station IMMEDIATELY.

CORE:

100 sit-ups any style