October 27, 2012 Sam Mugavero

10/31/2012 – Trick or Treat!

 

WEDNESDAY WORKOUT – Happy Halloween!

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

Tabata Dumbbell Thrusters and Burpees with a splash of running

Complete the following using the Tabata Protocol for the Thrusters and Burpees, but not for the run. When you go out for your runs, they should be an all out effort. Take a 30 second rest (one cycle) once you get back from the run before starting your next set of thrusters and burpees. As a reminder, the Tabata Protocol consists of a 20 second work interval followed by a 10 second rest interval. Good luck…this should be nasty!

30 Dumbbell Thrusters

30 Burpees

Run 0.20 miles (Zombie Run – Hold arms out in front of you…Happy Halloween!)

20 Dumbbell Thrusters

20 Burpees

Run 0.20 miles (Zombie Run – Hold arms out in front of you…Happy Halloween!)

10 Dumbbell Thrusters

10 Burpees

Run 0.20 miles (Zombie Run – Hold arms out in front of you…Happy Halloween!)

Post your time to comments.

 “Abtober” Workout #31: SITUP TEST!   MAX rep Situps in 2 minutes. This is the last challenge of the month, get after it!