March 5, 2014 Sam Mugavero

03/07/2014

Don't forget to come out tomorrow morning for Running Endurance Training at 9:00 AM at Barrett Park. All are welcome! Bring some water and make sure you are wearing your running kicks! Hope to see you there!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells

Complete as many rounds as possible in 14 minutes

50 Double Unders (sub 10 attempts and 50 single Jump Rope Skips)

20 Dumbbell Plank Rows  (10/arm)

20 Hot Potato Squats (use 1 DB)

20 One Arm Dumbbell Snatch (10/arm)

Record your rounds.

FRIDAY FlAB AWAY:

Complete 3 rounds of the following

30 Russian Twists (use 1 DB)

15 V-ups

 

Have a great weekend and great Spring Break to those of you on the academic calendar!