October 4, 2012 Sam Mugavero

10/05/2012

 

FRIDAY WORKOUT

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

Storm through the following (in order) as quickly as possible

Run 0.5 miles

then…

5 Rounds of:

18 Sumo Deadlift High Pulls

15 Goblet Squats w/Kettlebell

12 Pushups

then…

Run 0.5 miles

Post your time and weekend plans to comments.

“Abtober” Workout #5:  50 Windshield Wipers (Floor)  (each side is 1 rep)