February 23, 2016 admin

02/26/2016: Run, Snatch, Windmills, Friday Abs!

Ricky S. getting after it on the rower! Lift, condition, eat well, sleep well, repeat.

Workout #57 of 366  (2016)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Dumbbell and Jump Rope.

#1: 4 minutes to cover a much ground as possible (any method you want! Run, Crawl, Jump, Scoot, Cartwheel, Backflip…)

***Rest 2 minutes***

#2: Complete as many rounds as possible in 8 minutes

5 One Arm Dumbbell Snatch  (right arm)

5 Dumbbell Windmills      (right arm)

5 One Arm Dumbbell Snatch  (left arm)

5 Dumbbell Windmills      (left arm)

30 Jump Rope Skips

Record the weight of your Dumbbell and the total number of rounds you performed during #2.

FRIDAY FlAB AWAY!

Complete 3 Rounds:

10 Windshield Wipers (Floor)(each side is ½ rep)

15 Mountain Hoppers(each side is ½ rep)

Have a great weekend!