December 3, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Jump Rope, Dumbbells

Complete 5 Rounds of the following

50 Double Unders

15  Dumbbell Thrusters  (Suggested weight is 40% of your 1-rep max DB Thruster…don’t have one? Use a weight that will challenge you!)

Record your time.