ROD 061515

ROD

Monday, 15Jun15

 

Week Starter

Perform AMRAP for 5 minutes at each circuit resting for 1:30 in between

Circuit A

  •   5 Chin/Pull-ups/Rope Pulls (grab rope pull 5x’s)
  • 10 Push-ups
  • 15 Air Squats on DynaBall

Circuit B (kb, same weight)

  •   6 Single Arm KB Swing (alt 3r/3l) to Walk-out to Plank Climber
  •   9 Single Arm KB Clean & Press (switch@rounds)
  • 12 Single Arm KB  Racked Squats (switch@rounds)

Circuit C (both dumbbells, same weight)

  • 7 DB Renegade Rows (r/l) w/Push-up
  • 7 DB Alternating Snatches (ea.side)
  • 7 DB High-Pulls

Circuit D

  •   5 Ankle Jump Jacks
  • 10 Squat Thrusts
  • 15 Reverse Crunch w/Kip
  • 20 Mtn. Climbers

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