ROD 012315

ROD

Friday, 23Jan15

 

Here come the Triplets

6 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.

Take 1:00 rest between each triplet.

  • KB Swings /Evil Jumps/ Frog Push-ups    40-40-40 x 3 = 6 min
  • KB Clean L / Sit-outs / KB Clean R     40-40-40 x 3 = 6min
  • Reclines / Ball Slams/ Super Band Spreaders     40-40-40 x 3 = 6 min
  • DB Hi-Pull / DB Hang Snatches / Reverse Crunch Knee Kip   40-40-40 x 3 = 6 min

Band Spreaders – Take a superband step on one end with feet at shoulder width. On the other end grab band at shoulder width with arms extended forward. Stretch the band out and in for the allotted time while keeping the arms out front.

 

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