August 1, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Dumbbells and Jump Rope

#1: Run! For 6 minutes, cover as much ground as possible. This should be a MAX effort event!

***Rest 2 minutes***

#2: Complete the following every minute on the minute for 10 minutes:

Odd Minutes:

8 Dumbbell Push Press    

4 Burpees      

Even Minutes:

40 Jump Rope Skips

6 Overhead Lungesteps (3 per leg, use both DB or scale back to using 1 DB)

Friday FlAB Away

Complete 12-10-8-6-4-2 reps of the following:

Medicine Ball Woodchoppers (use 1 Dumbbell if no medicine ball is available; reps are ½ on right, ½ on left)

Mountain Hoppers (Each leg is ½ rep)

Weighted Situps (use 1 DB)

Have a great weekend!