ROD 031815


Wednesday, 18Mar15


The Day After

This is a 35 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.

  • Bulgarian DB Squats (switch@rounds)
  • Single Leg KB Dead-lifts (switch@rounds)
  • Battling Ropes
  • Dbl KB Military Presses
  • Pull-ups / Hanging Scapulae Pull-ups
  • Dynamax Knee-Knee-Dbl Knee Wall Toss

**The scapulae pull-ups are intended for those members that cannot perform a full or partial pull-up. Try not to let go of the bar during the time allotted for this exercise.