July 11, 2016 Sam Mugavero

07/13/2016: Thrusters, Crab Walks, Squat Thrusts and More!

Workout #195 of 366 (2016)

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells.

#1:  Every minute on the minute for 10 minutes, complete the following

5 Dumbbell Thrusters

9 Squat Thrusts

***Rest 2 minutes, then…***

#2:  Complete as many rounds as possible in 6 minutes

10 Suitcase Crunches

20 Mountain Climbers (each leg is 1 rep)

10-yards Crab Walk

Record your rounds for #2.