October 17, 2012 Sam Mugavero

10/18/2012

 

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching       followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

“9-6-3”

Complete as many rounds as possible in 9 minutes

21 Medicine Ball Ground to Overhead (use at least a 10# ball)

9 Medicine Ball Pushups

60 Jump Rope Skips

***Rest 1 minute***

Complete as many rounds as possible in 6 minutes

14 Medicine Ball Ground to Overhead (use at least a 10# ball)

6 Medicine Ball Pushups

40 Jump Rope Skips

***Rest 1 minute***

Complete as many rounds as possible in 3 minutes

7 Medicine Ball Ground to Overhead (use at least a 10# ball)

3 Medicine Ball Pushups

20 Jump Rope Skips

 “Abtober” Workout #18: 1 minute MAX reps of  Russian Twists  and 1 minute MAX reps of   Windshield Wipers (Floor)