January 2, 2012 Sam Mugavero

01/05/2012

THURSDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 slow (4-count down, 4 count up) pushups, 15 squats and 4- 50 yard sprints (rest 30 seconds between each)

Workout:  

Complete as many rounds as possible in 20 minutes:

21 Dumbbell Suitcase Deadlifts

12 Dumbbell Thrusters

30 Mountain Climbers (each leg counts a 1 rep)