January 28, 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 as quickly as possible (20 minute cap)

1 mile run (each teammate must run 1 mile, ONLY 1 person can run at a time. The other person will be chipping away at the other portions of the workout)

250 Mountain Climbers  (each leg is ½ rep)

200 Lunge Steps          (each leg is 1 rep, so it is a “true” 200 steps)

150 Box Jumps   (use a box, wall, bench, or other object at least 16” high. You can also perform Step-Ups in place of the Box Jumps)

100  V-ups

50 Dumbbell Thrusters

Post your time and DB weight used to comments.