ROD 011015

ROD

Saturday, 10Jan15

 

Slammin Saturday

20 seconds work/10 seconds recovery for 7 rounds staying at each couplet! Take 40 second rest between couplets.

  • DB Swings/ DB Hang Squat Clean Thrusters
  • Horizontal Reclines/ Dynamax Jack Ball Slam
  • Sandbag Rotational Rear Lunges/ DB Anterior Reach w/ Overhead Press

Finisher: 15 seconds work / 5 seconds recovery alternating for 12 rounds

  • Frog Push-ups
  • Sit-outs

Dynamax Jack Slams = Using a 6-10 lb Dynamax ball overhead,  jump back and forth – touch ball to ground in a squat and back to overhead position – repeatedly  DO NOT LET GO OF THE BALL.

 

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