August 4, 2015 Sam Mugavero

TGIF with Dumbbells!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells

Complete as many rounds as possible in 14 minutes

10 Dumbbell Plank Rows (5/side)

10 Dumbbell Hang High Pulls

10 Dumbbell Front Squat

10 Dumbbell Windmills        (5/side – use 1 DB or both DBs)

10 One Arm Dumbbell Snatch  (5/side)

Rest or Run 100 meters to recover.

Record the weight of your dumbbells.

FRIDAY FlAB AWAY

“Time to walk the PLANK…”

3 Rounds:

5 meters Traveling Plank (each direction)

10 Windshield Wipers (Floor)