September 21, 2013 Sam Mugavero

09/29/2013

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED:  Dumbbells

Complete as many rounds as possible in 12 minutes

10 Dumbbell Thrusters      

5 Burpees

Record your rounds.