July 5, 2011 Sam Mugavero



Warmup: Run/Jump Rope 2-3 minutes. Perform dynamic stretches followed by 15 squats and 15 pushups.


Complete the following sequence 5 times as quickly as possible.

30 Lungesteps (15/leg)

20 Squats

10 Burpees

Run 200 meters


Week #5 Summer 3 Minute Challenge: BROAD JUMPS – In 3 minutes complete as many broad jumps as possible. Standards for a "good" broad jump are you must begin the jump with two feet together and land with two feet together. Complete as many reps as possible and keep yourself honest with each jump!