December 23, 2013 Sam Mugavero

01/02/2014

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps(each foot).

EQUIPMENT NEEDED:  Dumbbells

Buy-In:  Run 0.25 miles as quickly as possible

then…

Complete as many rounds as possible in 12 minutes

100 yard sprint

10 Dumbbell Plank Rows (5/arm)

10 Dumbbell Hang Power Clean and Press

then…

Cash-out:  Run 0.25 miles as quickly as possible.

Record your rounds and your times for each 0.25 mile run.