April 17, 2014 Sam Mugavero

04/22/2014 – Bodyweight Bonanza!

TUESDAY WORKOUT

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

EQUIPMENT NEEDED:  Box, Bench, or Wall

Complete as many “rungs” as possible of the following ladder in 14 minutes. Between each rung, Sprint 100 meters.

Rung 1: 1 Jumping Jack, 1 Squat Thrust, 1 Close Grip Pushup, 1 Box Jump

Sprint 100 meters

Rung 2: 2 Jumping Jacks, 2 Squat Thrusts, 2 Close Grip Pushups, 2 Box Jumps

Sprint 100 meters

Rung 3: 3 Jumping Jacks, 3 Squat Thrusts, 3 Close Grip Pushups, 3 Box Jumps

Sprint 100 meters

Rung X: X Jumping Jacks, X Squat Thrusts, X Close Grip Pushups, X Box Jumps

Record the highest rung you completed.

AB-ril Challenge #22

3 rounds:

4 V-ups

8 Leg Lifts

12 Situps