June 6, 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)

With a clock set for 20 minutes, complete the following for ladder:

1 – 50 yard sprint in the first minute

2– 50 yard sprints in the second minute

3 – 50 yard sprints in the third minute…

And so on until you are no longer able to complete the number of sprints for that particular minute. Rest for one minute after failing and then complete as many rounds of the following as possible in the remaining time.

5 Burpees       

10 Situps

20 Dumbbell Plank Rows

Post your rounds/minutes complete to comments.