August 19, 2013 Sam Mugavero



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

EQUIPMENT NEEDED: Dumbbells, Timing device (watch, phone, tablet)

Complete 3, 4, OR 5 rounds of the following, but do not exceed 25 minutes of effort.

Run 0.2 miles

12 Dumbbell Plank Rows  (6/arm)

12 One Arm Dumbbell Snatch  (6/arm)

12 Dumbbell Push Press

*REST 1 minute between rounds

Record the number of rounds you performed, the weight you used, and the amount of time it took (including the rest time, but do not include the 1 minute of rest for your last round).

Another Smugs Fitness shirt sighting! Check out Steven W. getting after it at BTB Vinings!