July 28, 2011 Sam Mugavero

07/29/2011

FRIDAY WORKOUT

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

Workout:    Complete the following

Run for 20 minutes and cover as much distance as possible. The catch: You must stop every 2 minutes to perform 5 Pushups and 15 squats.

Example: Start running, stop at 2 minutes, perform pushups and squats (let’s say this takes 45 seconds), begin running again. Your next stop would occur at 4 minutes and 45 seconds.

Post total distance covered to comments.

WEEK #8 3-Minute Challenge: MOUNTAIN CLIMBERS!How many can you do in three minutes? A rep only counts if the knee touches the elbow and then returns to the starting position. Each leg counts a one rep.