October 14, 2014 Sam Mugavero

10/15/2014

WEDNESDAY WORKOUT

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

EQUIPMENT NEEDED: Dumbbells.

#1: Complete as many rounds of the following as possible in 8 minutes

10 Squat Thrust Deadlifts

10 Dumbbell Hang Power Clean

10 Dumbbell Push Press

10 Walking Dumbbell Lunge Step (Low Carry)

After 8 minutes, REST 2 minutes, then…

#2: Complete as many rounds of the following as possible in 6 minutes

Sprint 100 yards

10 Squats

Record your rounds for each workout.

ABtober Workout #15:

1 min Bird Dogs             

1 min Leg Lifts