July 30, 2012 Sam Mugavero

08/01/2012

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 10 Pushups, 10 Squats, and 45 seconds Lateral Jumps.

Complete the following (in order)

#1:  1 Minute MAX reps Burpees

Rest 30 seconds

#2:  2 Minutes MAX reps Kettlebell Swings

Rest 1 minute

#3:  3 Minutes Hill Sprints for MAX reps (each time up the hill is 1 rep)

Rest 90 seconds

#4:   4 Minutes to complete as many rounds as possible of the following

6 Pushups

9 Squats

Rest 2 minutes

#5:  5 Minutes to complete as many rounds as possible of the following

20 Mountain Hoppers  (each leg is 1 rep)

10 Situps

5 V-ups      

Post your reps/rounds for each activity to comments.