June 7, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 60 seconds of Plank Hold.

This is a long one today. If you are newer to fitness or just starting up the program, think about scaling this one. For example, you might want to try cutting everything in half OR try doing 1 or 2 rounds instead of all 3 rounds. Have fun!

Complete 3 Rounds of the following as quickly as possible:

Run 1 Mile

15 Burpees

30 Lungesteps (each leg is 1 rep)

Post your time for the workout. Don’t forget to “LIKE” the workout if you performed it!


Happy Birthday Kathy Mugs!