January 20, 2012 Sam Mugavero

01/20/2012

FRIDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Squats, 10 V-ups, 5 Pushups.

Workout: “Three’s Company”

#1:  Complete as many rounds as possible in 9 minutes

30 Jump Rope Skips (15 Double Unders)

7 Dumbbell Push Press                                    

14 Sit-ups

Rest 1 Minute before…

#2:  Complete as many rounds as possible in 6 minutes

20 Jump Rope Skips (10 Double Unders)

10 Russian Twists aka “Canoers” (use 1 DB, each side equals ½ rep)

20 Mountain Climbers (10/leg)

Rest 1 Minute before…

#3  Complete as many rounds as possible in 3 minutes

10 Jump Rope Skips (5 Double Unders)

3 Burpees

6 V-ups

Keep track of your rounds for each workout. Add them together to get your score.

Comments (2)

  1. kathy.massengale

    ?

    Why do I love this so much?  It is a sickness I never used to have . . .!!!!!

    • Smugs

      Rough…

      Sometimes even the "creator" of the workout finds it rough…Ouch! Canoers at me alive today!