August 4, 2013 Sam Mugavero

08/05/2013

 

Just a reminder…there are no more 7:00 AM classes at Barrett Park. See you at 5:55 AM!

MONDAY WORKOUT

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

EQUIPMENT NEEDED:  Dumbbells

Complete the following

#1: 17-11-5 reps of (5 minute cap)

Dumbbell Thrusters

Burpees

***Rest 2 minutes***

#2:Complete the following (5 minutes)

Run 0.2 miles, then in the remaining time as many rounds as possible of

6  Dumbbell Plank Rows (3/arm)

12 Mountain Climbers (each leg is ½ rep)

***Rest 2 minutes***

#3: Complete the following as quickly as possible

50 yards Walking Lunge Steps

50 yards Broad Jumps

50 yards Bear Crawl

50 yards Walking Lunge Steps

Record your times/rounds for each workout.