September 15, 2013 Sam Mugavero

09/18/2013

WEDNESDAY WORKOUT

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

EQUIPMENT NEEDED: Dumbbells

Complete the following as quickly as possible

Run 0.4 miles

17-11-5 reps of

Dumbbell Suitcase Deadlifts     

Dumbbell Hang Power Clean

then go immediately into

15-12-9 reps of

Dumbbell Thrusters                  

Squat Thrusts

Run 0.2 miles

Record your total time.