ROD 032515


Wednesday, 25Mar15



This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.

  • Goblet Squat Pulses
  • DB Box Step-ups (switch@rounds)
  • Battling Ropes
  • Jumping Pull-ups
  • TRX Face Pulls
  • Dynamax Reverse Squat Taps

***Goblet Squat Pulses– Perform a basic squat, but instead of returning to standing, stay in the lowest part of your squat with your thighs parallel to the ground and move up and down, keeping the movement small (a few inches up or down) and fast.

*** Reverse Squat Taps– Stand with your back to the wall with feet shoulder width apart & place Dynamax Ball between the feet grabbing the ball on the sides in a squat position. Stand explosively with the ball and tap the wall overhead, over the right shoulder, squat again tap ball on ground and stand tapping ball overhead, over the left shoulder. Repeat quickly and explosively.