ROD 112114

ROD

Friday, 21Nov14

Sacked

This is a 35 second work / 15 second recovery for 4 rounds with a 1 minute rest in between.

• DB Single Arm Overhead Squat (switch@rounds)
• Double DB High Swings
• DB Rear Lunge with Arm Curl to Opposite Shoulder (switch@rounds)
• DB Sit-outs
• Double DB Bent Over Rows
• Double DB Press to Triceps Overhead Extension

Ab Finisher = 3 rounds @ 30 seconds per movement with a 30 second rest between rounds.

• Alternating Side to Side Hanging Knee Lifts
• Reverse Crunch w/ Knee Hike
• Plank

________________________________________________