August 06, 2015
BodyRock Blast | Day 14
12 Minutes of Work
50 Seconds Work | 10 Seconds Rest
1. Bosu Frog Jumps + 3 Pulses
Start with feet slightly wider than hip width. Squat low and hop forward. Land softly still in a position. Do 3 squat pulses - stay low and make your quads burn! After the 3rd squat pulse, do a backward squat hop. Again, land softly and do 3 squat pulses. Repeat.2. Sandbag Swing
Hold the sandbag longways so that your hands are in front of one another. Have your feet wide, arms straight and a slight bend in your knees the entire time. Drive through your heels and push your hips forward as you swing the sandbag so that it goes chest height. As the bag swings back down, hinge at your hips and allow the bag to swing back between your legs.



