August 17, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs  (hold 2 seconds/side)


Partner Workout!

With a partner, complete as many rounds of the following movements as possible in 18 minutes. Here’s the catch…one person in your team must always be running while the other is working on the other exercises. Switch as soon as the person returns from the run. Runner: Pick up where your partner left off when you return from the run. For example, if your partner made it through 3 burpees, 7 squats and 6 box jumps, you would start in at box jump #7 and finish the round before moving back up to the burpees.

200 meter run

3 Burpees

7 Squats

11 Box Jumps or Box Step-Ups

Record who your partner was and how many rounds you achieved.