ROD 011915


Monday, 19Jan15


Power Monday

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest every 2 rounds

  • Goblet Squat & Push
  • Barbell Power Cleans
  • Atlas Stone Alternating Shouldering
  • Barbell Reclines
  • Walkout to a Plank Climber to a Walk-back & Jump
  • AirDyne Bike Sprints

*** The goblet squat will be performed with holding the kb at chest height, lower yourself into a squat and then push the kb away from your chest.

***On the AirDynes, if you are a beginner, sprint aggressively for 15 seconds pause for 10 seconds and sprint for the remaining time.

*** On the walkouts, place hands on the ground in a bent position, walkout go into a plank climber and walk back up to the bent over position, repeat. Do not take the hands off the floor.