December 17, 2015 Sam Mugavero

12/23/2015: 12 Running and Dumbbell-ing Days of Christmas!

WEDNESDAY WORKOUT

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

EQUIPMENT NEEDED:  “The 12 Dumbbell-ing, Running Days of Christmas”

The workout is performed following the progression of days in the song “The 12 Days of Christmas”. Start at Day 1 and cruise all the way through Day 12. Each time you add a new day, you still need to perform the previous day’s movement. For example, on Day 6 you will do: 6 Bent Rows, 5 Dumbbell Snatch (per arm), 4 Dumbbell Thursters, 3 Burpees with Dumbbells, 2 Dumbbell Windmills (per side), and 1 Manmaker.

1  Manmaker

2  Dumbbell Windmills (per side)

3  Burpees w/ Dumbbells

4  Dumbbell Thrusters

5  One Arm Dumbbell Snatch (per arm)

6  Dumbbell Bent Over Row

7  Dumbbell Push Press

8  Dumbbell Front Squat

9  Dumbbell Hang Power Clean

10  Dumbbell Suitcase Deadlifts

11  Low Carry Lunge Steps (per leg, hold dumbbells with arms fully extended at your sides)

1200 meter RUN! (4 laps if you do your training at Barrett Park)

Record your time to compare with next year! The running is a new twist, so let us know what you think!