General Zod

You can't have a Super Hero without a Super Villain!

KNEEL BEFORE ZOD!

Warm-up:
Run at a moderate pace for 5-10 minutes or 100 jumping jacks

Workout:
-Broad Jumps (Squat and jump out as far as you can) x25

-Pull-ups x10 (Modification: TRX Rows x15)

-DB Overhead Forward Lunge Walk x20

-DB Renegade Row x12 
https://www.youtube.com/watch?v=niSwWnn_D8c

-DB Squat + Shoulder press x15

x3 rounds

Core:
-Attempt to perform each round without putting hips on the ground.  Take 60-90 second break after each round.

• Front plank 45 sec (modify by going to knees or lifting hips slightly higher)

• Side 45 sec (each side) (modify by going to knees or lifting hips slightly higher)

• Mountain Climbers 45 sec

x3 Rounds




Good Luck!