June 19, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 30 Mountain climbers.

Complete the following tasks.

Task #1:  10 minutes

Every minute on the minute, SPRINT 100 yards. The remaining time in each minute is used for rest. This should be an all out SPRINT and you should be in dire need of the rest between each sprint.

Task #2: Perform the following as quickly as possible, but use good form!

5 Rounds of

10 Pushups

20 Lateral Jumps (over an object at least 6 inches tall, each side is one rep)

10 Dips

20 Tuck Jumps

Task #3:

Perform a plank hold for as long as possible (any dipping of the hips and you’re out!).

Post your time for Task #2 and your time for Task #3. Please “LIKE” the workout if you performed it!