January 7, 2013 Sam Mugavero



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

Complete the following for time:

Run 0.6 Miles

8 Dumbbell Push Press

8 Dumbbell Front Squats

8 Tuck Jumps

Run 0.4 Miles

10 Dumbbell Push Press

10 Dumbbell Front Squats      

10 Tuck Jumps

Run 0.2 Miles

12 Dumbbell Push Press

12 Dumbbell Front Squats      

12 Tuck Jumps

Post your time to comments.

Trouble with your hip mobility and flexibility? Check out this VIDEO from www.mobilitywod.com.