August 5, 2012 Sam Mugavero



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

Set the clock for 20 minutes.

#1: RUN 0.5 miles

#2: Immediately after finishing the run, use the remaining time to complete as many rounds as possible of the following

9 Pushups

9 Kettlebell Snatch  (right arm)

9 Tuck Jumps

9 Kettlebell Snatch  (left arm)

9 V-ups  or Situps

#3: When the 20 minutes has expired, immediately run 0.5 miles

Try to achieve the same time as you did on the first run of the workout.

Post your 0.5 mile run times to comments.