February 19, 2015 Sam Mugavero

02/25/2015

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 or NONE.

Choose your own adventure!

#1: 3-5 Rounds for QUALITY (not time) of the following:

8 Dumbbell Shoulder Press

8 Dumbbell Split Squats  (per leg)

8 Dumbbell Floor Press

8 Dumbbell Thrusters

Recover 350 Yard Light Jog

or

#2: 3-5 Rounds for QUALITY (not time) of the following:

8 Pike Pushups

8 Skater Squats  (per leg)

8 Pushups

8 Jumping Squats

Recover 350 Yard Light Jog

Record the results from the workout you chose and the weight used (if applicable).