January 25, 2012 Sam Mugavero

01/26/2012

THURSDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 15 Situps.

Workout: “Choose your own Adventure” – Please turn to page…

Round 1, 6:  In 90 seconds, you MUST complete either 60 Squats  or 50 Lungesteps (each leg counts as 1 rep)

Round 2, 7: In 90 seconds, you MUST complete 45 Kettlebell Swings           or 40 Pushups.

Round 3, 8: In 90 seconds, you MUST complete 36 One-Arm KB Presses (18 each arm) or 50 Sumo Deadlift High Pulls  with the Kettlebell.

Round 4, 9:In 90 seconds, you MUST complete 80 Mountain Climbers or 50 Grasshoppers.

Round 5, 10: In 90 seconds, you MUST complete 22 Burpees or 150 Jump Rope Skips.

Rest 30 seconds between rounds. If you do not complete the required # of reps of the exercise you chose to perform in any round, you are assessed a 3 burpee penalty to be completed during the 30 second rest. Remember…you choose your own destiny!

Your score is the number of penalty burpees you received.

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