July 8, 2013 Sam Mugavero

07/10/2013

 

WEDNEDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED:One Dumbbell

Complete as many rounds as possible in 18 minutes

200 Yard Sprint

Right Arm…

5 One Arm Dumbbell Hang Clean

5 One Arm Dumbbell Front Squat

5 One Arm Dumbbell Snatch

5 One Arm Dumbbell Overhead Squats

Left Arm…

5 One Arm Dumbbell Hang Clean

5 One Arm Dumbbell Front Squat

5 One Arm Dumbbell Snatch

5 One Arm Dumbbell Overhead Squats

15 Squat Thrusts

Record your rounds.