WEDNESDAY WORKOUT
Warmup: Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.
EQUIPMENT NEEDED: Dumbbells or None.
Complete 7 Rounds of the following
30 seconds Dumbbell Front Squat
30 seconds Dumbbell Shoulder Press
30 seconds Dumbbell Bent Over Row
30 seconds REST
then…
0.5 mile run as quickly as possible (do the run immediately following Round #7)
Record your average reps/round.
No Dumbbells? Try this alternate workout instead:
Complete 7 Rounds of the following:
30 seconds Squats(pause for 1 second at bottom)
30 seconds Pike Pushups
30 seconds Superman Hold
30 seconds REST
then…
0.5 mile run as quickly as possible (do the run immediately following Round #7)