August 11, 2011 Sam Mugavero

08/14/2011

SUNDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed 4 Rounds of 100 meter sprint, rest 30 seconds

Workout

Buy-In: Max reps BURPEES in 2 minutes, rest 1 minute then do

10 Rounds:

5 Pullups or Dumbbell/Barbell Bent Over Rows or Lateral Pull Downs

7 Pushups

9 Box Jumps or 18 Stepups

After 10 rounds, rest 1 minute followed by

Cash-Out: Max reps BURPEES in 2 minutes.

Post total time and number of burpees at Buy-In and number of burpees at Cash-Out.