December 12, 2014 Sam Mugavero

12/17/2014 – Merry Core-mas!

WEDNESDAY WORKOUT

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

EQUIPMENT NEEDED:Jump Rope

Complete 5 Rounds of the following (18 minute time cap). If you finish and need more work, perform 50 Pushup-to-Plank as quickly as possible.

50 Double Undersor 100 Jump Rope Skips

15 Spiderman Plank(each side is ½ rep)

15 Bird Dogs   (each side is ½ rep)

15 Hollow Rocks

15 Glute Bridges

Record your time, but focus on quality in each of these movements.