June 9, 2015 Sam Mugavero

06/10/2015

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED: Dumbbells

#1: Complete 4 rounds of the following

In 2 minutes,

150-meter run forward

50-meter run backward

Rest in the remaining time

***Rest 2 minutes prior to starting #2***

#2: Complete as many rounds as possible in 10 minutes

10 Dumbbell Push Press

10 Weighted Cossack Squat    (5/side)

10 Dumbbell Windmills        (5/side)

Record your rounds and any modifications.