February 21, 2014 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)


Complete 4 rounds of the following

45 seconds Mountain Climbers, REST 15 seconds

45 seconds Dumbbell Plank Rows, REST 15 seconds

45 seconds Plank, REST 15 seconds

45 seconds Dumbbell Push Press, REST 15 seconds

Run FAST 1 minute, Rest 1 minute

Record how well you recovered during the rest periods and the number of reps completed of each exercise.

“Flexuary” Stretch and Mobility Challenge – Day #24:

Stretch the Lats from your office!

Use the stretch in THIS VIDEO to stretch out your lats. Try to accumulate a total of 3-5 minutes of stretching today.