June 5, 2013 Sam Mugavero

06/07/2013

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

Complete the following every minute on the minute for 14 minutes:

Odd Minutes:

50 yd Sprint

10 Jumping Squats

Even Minutes:

50 yd Sprint

30 Mountain Hoppers (each leg is 1 rep – try for 30 reps each round, but if you find you need more rest, drop down to 20 or 10 mountain hoppers)

** Rest 1 Minute **

then…

50 yd Lunge Steps

Friday FlAB Away

4 minutes – Tabata Supine Bicycle