April 30, 2013 Sam Mugavero

05/01/2013 – Will we see May flowers?

WEDNESDAY WORKOUT

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

Complete the following tasks

#1:  3 minute Shuttle Run (25 yards out, 25 yards back) – Goal is to cover as much ground as possible.

***Rest 1 minute***

#2: Complete as many rounds of the following in 7 minutes

12 Dumbbell Suitcase Deadlifts        

8 Dumbbell Thrusters

4 Squat Thrusts

***Rest 2 minutes***

#3: Run 0.5 miles as quickly as possible

DONE!

Post your reps for #1, rounds for #2 and your 0.5 mile run time to comments.