July 24, 2012 Sam Mugavero

07/25/2012 – Christmas in July!

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 5 Pushups, 10 Squats, 15 Jumping Jacks and 60 seconds Plank      .

Complete the following sequence in order as quickly as possible

90 Jump Rope Skips or 30 Double Unders

30 Dumbbell Push Press

90 Jump Rope Skips or 30 Double Unders

30 Dumbbell Hang Power Clean

90 Jump Rope Skips or 30 Double Unders

30 Dumbbell Front Squats            

90 Jump Rope Skips or 30 Double Unders

30 Mountain Hoppers(each leg is ½ rep)

90 Jump Rope Skips or 30 Double Unders

30 One Arm Dumbbell Swings(15/arm)

90 Jump Rope Skips or 30 Double Unders

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