October 20, 2013 Sam Mugavero

10/23/2013

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

Complete 3 or 4 rounds of the following (do not exceed 25 minutes for this workout)

Run 0.40 miles

15 Dumbbell Hang Power Clean and Press

15 Box Jumps or  Box Step-Ups (use a box, bench, wall at least 16” high)

Rest 2 minutes between rounds. Count the rest toward your total time, but do not count the 2-minute after round 4. The clock ends when you complete Round 4.

Record your total time.