ROD 100414

Saturday, October 4, 2014

 

Mobility drill: 3 rounds of 20/10 no rest in between rounds

  • Static overhead squat (hold)
  • Static lunge (hold) L
  • Static lunge (hold) R
  • Static superman (hold)
  • Frog push-up
  • Crab hip thrust

Rest 1:30 and  set-up for:

4 rounds of 40/20 1 minute rest after 2 rounds

  • Reclines
  • Dbl DB strict presses
  • DB goblet squats (Heavy)
  • Burpees
  • DB Snatches 5 l/r
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