March 31, 2014 Sam Mugavero

04/03/2014 – Happy 39th Birthday, Coach Freer!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED:  Box, Wall or Bench for jumping

Complete as many rounds as possible in 14 minutes

Sprint 200 yards

20 Box Jumps  or  Box Step-Ups

10 Squat Thrusts

Record your rounds.

“AB”-ril Workout #3

Complete 3 rounds:

45 seconds Superman Hold

45 seconds Windshield Wipers (Floor)


Happy 39th Birthday to Coach Chris Freer. I wonder if he's thinking about burpee in this picture?