February 14, 2015 Sam Mugavero

02/16/2015

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED: Dumbbells

Complete 5 Rounds of the following two part mini workout:

#1: 45 seconds of 20-yards Shuttle Run (20 yards out and back), 15 seconds rest.

And then…

#2: Complete as many rounds as possible in 3 minutes

10 Dumbbell Thrusters  

10 Clapping Pushups  or  Pushups

Rest 1 minute between each rounds. 1 round consists of completing #1 and #2, thus a round lasts 4 minutes.

Record your rounds completed for all 5 rounds of Part #2.