December 31, 2014 Sam Mugavero

01/02/2015

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED:Dumbbells

Complete as many rounds as possible in 18 minutes

Run 0.2 miles

9 Dumbbell Hang Power Clean and Press

12 Walking Dumbbell Lunge Step (Low Carry) (per leg)

21 Situps

Record your rounds.

FRIDAY FlAB AWAY:

Complete 4 rounds as quickly as possible

20 Russian Twists (use 1 DB)

10 V-ups

Have a great weekend!