May 17, 2016 Sam Mugavero

05/18/2016: Monster Walks and Dumbbell Strength Work

#WoodwardAcademy Boot Leggers still getting up and getting it done!

Workout #139 of 366 (2016)

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)

EQUIPMENT NEEDED: Dumbbells

#1: Complete 3 Rounds of the following

30 seconds Dumbbell Plank Rows, 15 seconds REST

30 seconds Walking Dumbbell Lunge Step (Low Carry), 15 seconds REST

30 seconds, Dumbbell Shoulder Press, 15 seconds REST

30 seconds, Dumbbell Front Squat, 15 seconds REST

1 minute Monster Walk

#2: Complete as many reps as possible in 5 minutes

2 One Arm Dumbbell Snatch (right)

1 Squat Thrust

2 One Arm Dumbbell Snatch (left)

1 Squat Thrust

Record your rounds and weight used.