August 5, 2011 Sam Mugavero



Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 4 rounds of: 20 Rope skips, 30 second Plank hold.

Workout:  From the Vault…

"150m Toss and Burpee"

In a little time as possible,

Pick up a heavy, non-rolling object (if you’ve done this before, go bigger this time!)

Toss the object

Sprint to the object

Burpee and jump over object

Burpee again and jump back over the object

Pick up object…REPEAT for 150m!

Confused? See the demo!

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