February 15, 2013 Sam Mugavero

02/18/2013 – Happy President’s Day!

 

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

Buy-In: 1 Minute Hollow Rocks

Every Minute on the Minute for 16 minutes, complete the following

30 Jump Rope Skips

10 Squats

2 Burpees

*** Wait!!! There’s a catch:  During minutes 4, 8, 12 and 16 you will perform an all out 100 yard Sprint.

Cash-Out: 1 Minute  Glute Bridges

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