March 31, 2015 Sam Mugavero

04/01/2015 – No Jokes, Please

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

EQUIPMENT NEEDED:  Dumbbells or NONE.

Buy-In:  4 minutes to run 0.4 miles and recover

then…

Complete as many rounds as possible in 10 minutes

100 yard sprint

7 Dumbbell Thrusters or  Broad Jumps

7 Pushups

then…

Cash-out:  2 minutes to run 0.2 miles.

Record your rounds and your times for the 0.4 and 0.2 mile runs.

 “AB”-ril Workout #1:  Perform after you have completed the warmup or at the conclusion of your workout.

3 Rounds:

30 seconds Hollow Body Hold

30 seconds REST