February 25, 2015 Sam Mugavero

02/26/2015

THURSDAY WORKOUT

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

EQUIPMENT NEEDED:  None.

#1:  Complete as many rounds of the following as possible in 12 minutes

7 Donkey Kicks       

14 Jumping Jacks

7 Squat Thrusts

14 Side Lunges (7 per leg)

Sprint 200 Yards

**Rest 2 minutes***

#2:  Complete 4 rounds as quickly as possible

20 Flutter Kicks  (each leg is ½ rep)

20 Spiderman Plank (each leg is ½ rep)

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