This is a 35 second work / 20 second recovery for 4 non-stop rounds. This is a circuit type ROD.
- Barbell S/L Step-ups (switch @ rounds)
- Ball Slam w/OH Toss
- Bosu Plank Climbers
- Skaters to Banded S/Arm Lateral Raise (switch @ rounds)
- S/Arm Plank Floor DB Rows (switch @ rounds) *
- Heisman Hurdle Steps (2 hurdles)
* Advance members can place the single arm on MB.