January 22, 2015 Sam Mugavero

01/23/2015

Barrett Park Rockstars enjoying some post workout bliss!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED: None.

Dumbbell Complex Day!

Complete 5 Rounds using the heaviest weight you can safely handle.

7 Dumbbell Bent Over Row

7 Dumbbell Hang Power Clean

7 Dumbbell Front Squat

7 Dumbbell Push Press

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

*rest as needed between rounds*

FRIDAY FlAB AWAY!

3 minute Abs!

3 rounds:

30 seconds Spiderman Plank

30 seconds Superman Hold