September 18, 2015 Sam Mugavero

09/20/2015

SUNDAY 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

0.25 mile Farmer’s Walk (HEAVY – Use a Pair of DBs or KBs)

20 Dumbbell Floor Press

20 Dumbbell Bent Over Row

20 Dumbbell Shoulder Press

20 Dumbbell Plank Rows (per arm)

Record your time and the total weight used for the Farmer’s Walk and Dumbbell Exercises.