March 25, 2015 Sam Mugavero

03/26/2015

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: Band OR None.

#1: Complete as many rounds of the following as possible in 10 minutes

30 Speed Skaters

25’ Bear Crawl

15 Prone Scapular Retraction or  Band Pull Aparts

5 Squat Thrusts

Rest 2 minutes, then…

#2: Complete as many rounds as possible in 6 minutes

Sprint 100 yards

30 Mountain Hoppers (each leg is 1 rep)

Record your rounds for each workout.