Weekend Madness

Workout Madness

Saturday, 01Oct16

 

Cusick Crusher

Warm Up 3 rounds

Partner Warm-up

  • 1 minute Jump
  • 10 Buddy Push-ups
  • Head to Head Bear Crawl <—-> (Bring a towel for this one)
  • Wheelbarrow Walk
  • 20 Contralateral (opposite hands) High Five Partner Sit-ups

15/15 work/rest ratio.  lets do it for 14 mins …of

  • KB Swings
  • Sit-Outs
  • DB Thrusters
  • DB Renegade Rows
Then… Rest 2 minutes
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AMRAP for 14 mins

This ROD is most effective when done nonstop

  • 80 Mountain Climbers (each leg is a 1 count)
  • 25 Jump Squats
  • 10 Plank Speed Shoulder T-Stabs (r+l=2)
  • 25 Sit-ups
  • 10 Burpees
  • High Knees for 1 minute
  • 20 Kettlebell Snatches (10 r/l) or Snatch Pulls… Repeat sequence as needed

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