January 18, 2015 Sam Mugavero

01/19/2015

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED: None

Complete 4 Rounds of the following

Run 60 seconds, Rest 30 seconds

Then…Complete as many rounds as possible in 3 minutes

5 Star Jumps

5 Donkey Kicks     

5 Pushups

5 Spiderman Plank (each leg is ½ rep)

***Note: EACH ROUND IS 4 MINUTES AND 30 SECONDS LONG.

Record your total rounds from each 3 minute segment.