February 23, 2012 Sam Mugavero

02/24/2012

FRIDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.

Workout:

Buy-In:1 minute MAX rep Pushups

then…

Complete the following reps and movements in order as quickly as possible:

20 Burpees

30 One Arm Dumbbell Overhead Squats  (15/arm)

40 Box Jumps (aim to use at least a 16” object for jumps, you may substitute Step-ups, but you must do 40/leg)

Run 0.5 miles

10 Turkish Getups  (5/arm)

10 Manmakers

then…

Cash-out: 1 minute MAX rep Pushups

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