05/04/2018: Dumbbells for your FriYAY!

Awesome stuff, Woodward AM Crew! This crew went through the famous Dan John ABC Workout with some additional swings and battle ropes mixed in!

Workout #124 of 365 (2018)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Dumbbells or None.

Complete 3 rounds of the following workout. Rest 1 minute between rounds.

In 5 minutes, complete as many rounds as possible

5 Dumbbell Plank Rows (per arm) or T-Plank Rotations (per side)

5 Pushups on Dumbbells or Pushups

5 Dumbbell Front Squat  or  Jumping Squats

5 Dumbbell Shoulder Press  or Pike Pushups

Sprint 100 yards (50 yards out and back)

Record your TOTAL rounds for all 3 rounds and record your weight used.


Complete 3 Rounds of the following

10 V-ups

10/10 Sit Throughs

Workout Date: 
Friday, May 4, 2018