May 14, 2014 Sam Mugavero

05/15/2014 – #sfswingintosummer Day #11!

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  None.

#1:  Complete as many rounds of the following as possible in 13 minutes

Sprint 100 meters

4 Squat Thrusts

8 Jumping Squats

12 Donkey Kicks     

***REST 2 minutes, then…***

#2:  Complete 2 rounds of

1 minute Plank

15 seconds REST

1 minute Mountain Hoppers

45 seconds REST

Record your rounds for #1.