November 17, 2011 Sam Mugavero

11/18/2011

FRIDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 5 pushups, 10 air squats, 3 rounds of 45 sec plank hold.

“Mini Workouts”

Workout #1:Complete as many rounds of the following two movements as possible in 7 minutes

12 Dumbbell Suitcase Deadlifts

9 Dumbbell Thrusters

REST 1 minute, then…

Workout #2:Complete as many rounds of the following 2 movements as possible in 5 minutes

3 Burpees

9 Goblet Squats  with 1 Dumbbell

REST 1 minute, then…

WORKOUT #3: Complete as many rounds of the following movements as possible in 3 minutes

5 Pushups

30 Yard shuttle SPRINT (set up a mark 15 yards away from the start, go out and back)

Post total rounds for each workout to comments. For example, if you did 9 rounds of the first, 5 of the second, and 8 of the third, you should record your totals like this: 9/5/8.

Comment (1)

  1. kathy.massengale

    I am very thankful for Boot

    I am very thankful for Boot Camp and all the friends who work hard with me!

    Happy Turkey week!!