April 21, 2015 Sam Mugavero

04/22/2015

WEDNESDAY 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 Star Jump, 1 Squat Thrust, 1 Pushup, 1 Box Jump

Sprint 100 meters

Rung 2:2 Star Jumps, 2 Squat Thrusts, 2 Pushups, 2 Box Jumps

Sprint 100 meters

Rung 3:3 Star Jumps, 3 Squat Thrusts, 3 Pushups, 3 Box Jumps

Sprint 100 meters

Rung X:X Star Jumps, X Squat Thrusts, X Pushups, X Box Jumps

Record the highest rung you completed.

AB-ril Challenge #22

3 rounds:

12 Situps

8 Leg Lifts

4 V-ups