ROD 031615

ROD

Monday, 16Mar15

 

Smart Start

This is a 45 second work / 15 second recovery for 4 rounds w/ 1 minute rest in between.

  • DB Curl and Press
  • Sit-outs r/l to a Frog Push-up
  • Straight Leg Hip Switch on Stepper
  • Barbell Zercher Squats
  • KB Rows
  • Dynamax Alternating Side Wall Tosses

** Straight Leg hip switch will be performed with both feet on box in full hip extension, hands on chest and alternate each foot into a leg raise while hips are stable in extension.

** Barbell Zercher will be performed with barbell laying on the crease of the elbow while doing squats. Choose weight wisely. Bring a BATH towel in case you are sensitive to pressure on the arms.

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