July 18, 2012 Sam Mugavero

07/20/2012

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 15 Pushups, 15 Squats, and 60 second Plank      .

Complete the following tasks (in order)

#1:

1 mile Time Trial Run (record your time for comparison)

***Rest 3 minutes***

#2:Complete as many rounds as possible in 8 minutes

6 Box Jumps

9 Kettlebell Swings  

Post your mile time to comments.