August 19, 2012 Sam Mugavero

08/20/2012

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 25 one-footed lateral hops (each foot).

Set the clock to 18 minutes.

Buy-In:  0.5 mile run

then…

Complete 5 Rounds of the following

12 Goblet Squats(use 1 Dumbbell)

12 Dumbbell Hang Power Clean

24 Mountain Climbers(each leg is 1/2 rep)

then…

Cash-Out:  In the remaining time, complete as many Burpees  as possible.

Your score for this workout it the # of Burpees  you completed.