ROD 120814

ROD

Monday, 08Dec14

 

 ***Beginning on Wednesday Dec 17th, Wednesday & Friday morning classes will begin at 9:00 am. Tuesday & Thursday Classes will remain the same. 

 

Bells-a-Ringing

This is a 30 second work / 15 second recovery for 4 rounds at each couplet with a 45 second rest in between.

  • DB Swing-Thruster/ Burpees

Rest

  • DB Renegade Row/ Sit-outs

Rest

  • DB Floor Press/ Frog Push-ups

Rest

  • DB Lateral Lunges/ Mtn Climbers

Go home and eat/drink protein.

No push-ups on the renegade row. If you cannot perform the db swing to thruster than just do the thrusters. Ask your coaches how to modify the exercises.

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