August 19, 2013 Sam Mugavero

08/22/2013

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10  Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  None

#1: Every minute on the minute for 12 minutes, complete the following

ODD minutes:

20 Speed Skaters

2 Squat Thrusts

EVEN minutes:

4 30-yard Shuttle Run  (out and back 15 yards)

***REST 1 minute before #2***

#2: Complete 2 rounds of the following

1 minute Plank

1 minute Leg Lifts

Rest 30 seconds

Record your workout results. Write down energy levels and fuel intake throughout the day.