October 3, 2013 Sam Mugavero

10/09/2013

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

Buy In:  Every minute on the minute for 8 minutes, run 50 yards forward and 50 yards backward. Rest in the remaining time each minute.

Rest 2 minutes, then…

Complete as many rounds as possible in 10 minutes

10 Dumbbell Plank Rows  (5/arm)

10 Dumbbell Push Press

10 Jumping Lunge Steps OR Lunge Steps  (5/leg – alternating)

Record your rounds.