August 27, 2013 Sam Mugavero

09/01/2013 – Hi September!

SUNDAY WORKOUT

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).

EQUIPMENT NEEDED:  Box/Wall/Bench, Jump Rope

Complete the following as quickly as possible

Run 0.5 miles

70 Situps

60 Pushups

50 Box Jumps

180 Jump Rope Skips

40 Lateral Jumps  (jump over an object of your choosing)

30 Dips        

20 Jumping Lunge Steps  (10/leg)

Run 0.25 miles

Record your time.