January 9, 2014 Sam Mugavero

01/15/2014

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED: Dumbbells

As quickly as possible, complete 3-6-9-12-15-12-9-6-3 reps of

Dumbbell Thrusters

V-ups

***If you need a little more work,

Complete 2 rounds of the following:

Run 400 meters

Plank  for the amount of time it took you to run the 400m.

Record any modifications you used to complete this workout and your time to completion.