April 23, 2013 Sam Mugavero

04/24/2013

 

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

Buy-In:  40 Box Jumps  – use a box, wall, or bench at least 16” high 

4 x 4 Tabata  (4 minutes (8 rounds) for each exercise using 20 second work interval followed by a 10 second rest)

Dumbbell Thrusters

Speed Skaters

One Arm Dumbbell Snatch      (alternate arms each round)

Lateral Jumps

Cash-out:  Run 0.2 miles as quickly as possible

Post your cash-out time to comments.

“AB”-ril Workout #24:

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

Perform 4 minutes of Tabata alternating between Windshield Wipers (Floor) and Situps