July 10, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED:  Pullup bar or DBs, Wall or Box

Complete 3 rounds of the following for time:

Run 0.5 miles

15 Pullups (sub Dumbbell Plank Rows  if no pullup bar available)

25 Box Jumps (use an object at least 16” high)

Record your time.