ROD 081015

ROD

Monday, 10Aug15

Rock it!!!

4 rounds against a running clock…

• 1 minute Jump Rope
• 20 Butt Kickers
• 20 Alternating Lunges (10 r/l)
• 20 Air Squats
• 1 Minute Jump Rope
• 10 Butt Kickers
• 10 Lunge Jumps (5 r/l)
• 10 Squat Jumps

rest 2 minutes

This is a 35 second work / 20 second recovery for 3 non-stop rounds

• KB Dead-lifts
• BB Hang Cleans
• KB Goblet Squat
• BB Split Jerks (same weight as the cleans)
• KB Swings

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