April 4, 2013 Sam Mugavero

04/05/2013

 

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 as many rounds as possible in 20 minutes

Run 0.2 miles

5 Pushups (Clapping/Hands off the ground at some point on the way up)

10 Dumbbell Plank Rows   (5/arm)

15 Dumbbell Suitcase Deadlifts           

Post your rounds to comments.

“AB”-ril Workout #5:

Perform after you have completed the warmup or at the conclusion of your workout.

45 V-ups

***Birthday Burpees are also on tap today…32 of them, I won’t share who these are for!***