July 20, 2011 Sam Mugavero



Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 50 meters of grapevine step, backward running sprint, skipping with high knees, and forward SPRINT.

Workout: Complete as many rounds as possible in 20 minutes

15 Dumbbell/Kettlebell/Heavy Object Swings

15 Step-ups/Jumps onto a box/wall/bench at least 16 inches high

15 Pushups

200 meter Sprint

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