ROD 050715


Thursday, 07May15


Bar None

This is a 40 second work /20 second recovery with a minutes rest between

  • Barbell Dead-lifts
  • Dbl DB Bent Over Rows
  • Barbell Jefferson Squats (switch@rounds)
  • DB See Saw Press
  • Barbell High Pulls
  • Dbl DB Anterior Reaches to a Curl

***The Jefferson squat shall be performed with the person straddling over the middle of the bar. Now grab the bar with a switch grip. If the right hand is grasping the front of the bar then the right foot should point forward, while the left foot points slightly outward. Make sure your chest is tall & the knees do not cave in during the movement, switch the grip and foot position at rounds.