March 22, 2012 Sam Mugavero

03/23/2012

FRIDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 15 Squats, 20 Sit-ups, and 30 seconds Hollow rocks.

Workout:

Buy-In: 30 Weighted Lungesteps (hold KB or DB to chest)

then…

Complete 4 rounds of the following as quickly as possible:

21 Sumo Deadlift High Pulls (use KB)

15 Goblet Squats (use KB)

9 Weighted Sit-ups  (use KB held to chest)

Run 400 Yards

then…

Cash-out: Accumulate 3 minutes of PLANK.

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