July 8, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 15 Pushups, 15 Squats, and 25 Jumping Jacks.

Complete the following tasks (in order)


5 x 200 meter Sprints. Perform five 200 meter sprints resting exactly 1 minute between each. After the fifth sprint, rest 1 minute and begin Task #2.



Complete as many rounds as possible in 15 minutes

10 Dumbbell Plank Rows

10 Mountain Hoppers (each leg is 1/2 rep)

10 Dumbbell Hang Power Clean

10 Weighted Lunge Steps (hold dumbbells in front racked position at shoulders. Each leg is 1 rep)

Post your rounds and any comments about the workout.  Please “LIKE” the workout if you performed it!