ROD 111214


Wednesday, 12Nov14



BOTH (barely over the hump)

This is a 40 second work /15 second recovery for 4 rounds with a 1 minute rest in between rounds.

  • Staggered Swing w/Rear Step (switch @ rounds) or H2H Swings
  • KB Stationary Lunges (switch @ rounds)
  • KB Snatches (switch @ rounds) or Snatch Pulls
  • Barbell Floor Decline Press (hips elevated off floor)
  • Pull-ups or Bent Elbow Hold
  • KB Jerk Press (switch @ rounds) or Push Press