11/17/2017: Dumbbells for your Friyay!

Workout #318 of 365 (2017)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps(each foot).

EQUIPMENT NEEDED:  Jump Rope, Dumbbells

Complete 6 Rounds of the following

45 seconds Jump Rope Skips

Then…Complete as many rounds as possible in 90 seconds minutes

4 Dumbbell Thrusters

4 Dumbbell Plank Rows (total)

4 Pushups on Dumbbells

Rest 45 seconds between each of the 6 rounds.

Record your total rounds.


3 minute Abs!

3 Rounds:

20 seconds StrongFirst Plank

40 seconds X-Situps

Have a great weekend!

Workout Date: 
Friday, November 17, 2017