August 12, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 50 Jumping Jacks.

Complete the following (in order) as quickly as possible

Run ½ mile

30 Dumbbell Thrusters

Run ½ mile

30 Burpees

Run ½ mile

30 Box Jumps(at least 16” box)

Run ½ mile

If you are new to exercise or workouts posted on, scale this workout down a bit. Try running ¼ mile each time and reduce the number of reps to 15 of each exercise. Be smart, don’t do more than you can safely handle.

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