December 8, 2015 Sam Mugavero

12/09/2015: Dumbbell or Bodyweight Workout and some Sprints!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:  Dumbbells or None.

Complete 10 Rounds: (15 min CAP)

5 Dumbbell Shoulder Press

5 Dumbbell Front Squat

5 Dumbbell Split Squats (each leg)

5 Dumbbell Plank Rows  (each arm)

Sprint 100 yards


Complete 10 Rounds: (15 min CAP)

5 Pushups

5 Jumping Squats

5 Split Squats  (each leg)

5 Plank with Shoulder Taps (each arm)

Sprint 100 yards

Record your time. When you finish the workout, spend time working on your mobility/flexibility.