ROD 020214

Sunday, 02Feb14

Superbowl2014

 

 

 

ROD 

 

First Half – 2x’s (All done for a length of Gym & Back =1)

  • Shuttle Run
  • Walking lunges (forward & backward)
  • Walkouts w/ Push-up
  • Crab Walk
  • Bear Crawl (forward & backward)
  • Ape Walks
  • Traveling Jumping Jacks
  • Burpee broad-jump

Halftime

  • 50 Wall Ball

Second half – (All w/ DBs, weight varied)

  •  40 Thrusters
  • 20 Pull-ups (assisted/unassisted)
  • 10 Swings
  • 30 Thruster
  • 15 Pull-ups (assisted/unassisted)
  • 20 Swings
  • 20 Thrusters
  • 10 Pull-ups
  • 40 Swings
  •   5 Thrusters
  •   5 Pull-ups
  • 50 Swings