March 6, 2013 Sam Mugavero

03/08/2013 – Friday 400 Fun Fest

 

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Complete 8 Rounds of the following

*(Feel free to scale down to 5, 6, or 7 rounds if necessary. Try to keep this workout to less than 30 minutes)*

Run 0.2 miles

10 Dumbbell Plank Rows   (10/arm)

10 Dumbbell Suitcase Deadlifts           

10 Dumbbell Hang Power Clean

10 Dumbbell Front Squats

10 Dumbbell Push Press

Post your time and/or rounds completed in 30 minutes to comments.