May 23, 2013 Sam Mugavero




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)

Complete 4 rounds of the following

In 4 minutes,

Run 0.2 miles

And in the remaining time, complete as many rounds of the following as possible

5 Jumping Squats

7 Pushups  (Clapping if you can!)

Rest 90 seconds between each of the 4 rounds.

Post your average rounds for the entire workout.

FRIDAY “FlAB Away” Workout (optional, but encouraged!)

After completing the workout above, complete 3 rounds of the following as quickly as possible:

15 Leg Lifts

45 seconds Plank