ROD 102314

Thursday, October 23, 2014

 

Prep Work

South – Run to end of Loop

North – Run to stop sign

  • 25 Walking lunges before the run
  • 25 Squats at the end of the Loop / at the stop sign
  • 25 Burpees end of the run

 * I know it’s getting chilly outside but in a month this will feel like summer

* If it’s raining outside complete 2  of each movement

 

ROD

Four rounds of: 30/10, 1 min rest after  2 rds

then 20/10 for 4 rounds NON-Stop

  • DB/BB Thrusters
  •  Push ups
  •  KB swings (alt. r/l)
  •  Walk Outs
  •  Ropes/Airdyne sprints (feet on Pegs)
  •  Box jumps

 

CORE

4 Rounds

  • 15 Weighted Sit-ups
  • 30 Russian Twists
  • 1-Minute Plank

* Monitor your own time

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