September 24, 2013 Sam Mugavero

10/02/2013

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Dumbbell

#1: Complete the following

3 Rounds:

30 seconds One Arm Dumbbell Snatch (right)

30 seconds One Arm Dumbbell Snatch (left)

1 minute Lunge Steps (hold DB to chest or overhead)

30 seconds One Arm Dumbbell Snatch (right)

30 seconds One Arm Dumbbell Snatch (left)

**Rest 1 minute between rounds**

#2: Complete the following as quickly as possible

Run 0.25 miles

50 Situps

Run 0.25 miles

Record your time for #2.