March 19, 2013 Sam Mugavero

03/22/2013

 

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Buy-In:  Max Effort 0.2 mile run

***Rest 1 minute***

Every minute on the minute for 12 minutes

30 Jump Rope Skips

7 Burpees or 11 Pushups  (your choice)

***Rest 1 minute***

Cash-out:  MAX effort 0.2 mile run

Post your run times to comments.