ROD 060815


Monday 08Jun15


Start Up

This is a 30 second work / 20 second recovery for 6 rounds with a 1 minute rest every 2 rounds

  • KB Open Stance Squats (switch@rounds)
  • Single KB Sit-ups
  • Half Kneeling Single Arm Overhead KB Presses
  • KB Single Arm Floor Press
  • KB Single Arm Rows

*** Open stance squats are to begin with left leg @ 12 o’clock & the right leg pointing @ 3 o’clock. The KB will be held goblet style. Then switch where the right leg is @ 12 o’clock and the left leg is pointing @ 9 o’clock all while facing forward.

*** Half kneeling is with the weight pressed on the kneeling side.

All the while challenging yourself to heavier than normal weight to gain strength and power.