070920

Warmup:

Alternate 5 pushups w/ a 10s side plank hold.  Do not let any other part of your body, besides your feet and hands, touch the ground as you rotate through.  You are finished after you perform your 50th pushup and do one last side plank hold.

Example:  5 pushups, 10s hold on the right, 5 pushups, 10s hold on the left.......all the way to 50.

Workout:

5 rounds for time:

10 dumbbell thrusters, 55(35)lbs

100 ft walk with dumbbells locked out overhead

Times:

Jason   12:56   35lbs

Dean   11:03   50lbs

Lisa P   5:49   8lbs

Jamie   6:46 15lbs

Daryl    10:41 30lbs

Cooldown:

3 rounds of 10 reps:

Overhead dumbbell situps:

Lie down on an abmat.Lock out a pair of dumbbells overhead.  Sit all the way up while maintaining the dumbbells in an overhead position.  Tip: It will help to press the dumbbells towards the ceiling as you come up.

Ladies KB swing