ROD 072415


Friday, 24Jul15


Combo Mambo

Triplets at 20/20/20 seconds work 20 seconds recovery for 6 rounds at each triplet

  • DB Racked Squats/DB Push Press/DB Thrusters

1 minute rest

  • Shoulder Blade Push-off/ Low Bear Crawls 4 fwd 4 rev/ Push-ups

1 minute rest

  • DB Row to T-Stab/ DB Renegade Row/ Ball Slams

*Low bear crawls are to be done in a sit-out position keeping the knees low to the ground taking small steps forward and backward.
** Light to medium weight will be used for DB row to t-stab which  is done without a push-up. Just pull the weight towards the shoulder, turn and lift overhead.