February 11, 2015 Sam Mugavero

02/12/2015

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  None.

#1:  Complete as many rounds of the following as possible in 10 minutes

1 “Leg Complex”

100-Yard Sprint

Here’s a step-by-step description of “The Leg Complex”:

2 Squats

1 Jumping Squat

2 Lunge Steps (per leg)

1 Jumping Lunge Step (per leg)

2 Burpee Broad Jumps     

***Rest 2 minutes before completing #2***

#2:  Complete 3 rounds of the following as quickly as possible

10 Glute Bridges

10 Spiderman Plank

10 Prone Scapular Retraction (you can do either version shown in the video)

10 V-ups

Record your rounds for #1 and your time for #2.