Designed by Mike Lucas, RKC

Warm Up – The RKC Arm Bar and 4 Windmills each side

Circuit

Gladiator Push Ups
Sumo Deadlift Heavy Weights 2 KB
Swings 2handed/alternating
Sea Saw Press 2 KB
Bosu Mountain Climbers
Bosu Pulses
Renegade Lunge
Tricep Extensions

Smoke out drill
Swings – Snatches – Burpees – Jump Squats

Circuit is for time 30 seconds on 10 to 15 seconds rest for 3 rounds. Enjoy!
As you know, Iron Core was the San Diego 10 News A-List Best Gym Winner of 2007. We are pleased to announce our nomination for Best Gym once again for 2008! Help Iron Core defend the title by voting for us online at 10 News A-List Voting!