ROD 121514

ROD

Monday, 15Dec14

 

Torrid Quadrant

This is a 40 second work / 20 second recovery for 2 rounds at each quadrant with a 1 minute rest between rounds.

Quadrant 1

  1. Halo Oblique Rotations
  2. KB Thruster (right)
  3. KB Thruster (left)
  4. KB Swing
Quadrant 2
  1. KB Reverse Lunge (r)
  2. KB Reverse Lunge (l)
  3. Burpees
  4. KB Figure 8 to hold
Quadrant 3
  1. KB Bent Over Row (r)
  2. KB Bent Over Rows (l)
  3. Sandbag Hug-Squat-Hop
  4. KB RDL

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