September 9, 2014 Sam Mugavero

09/10/2014

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED: None.

As quickly as possible,

Complete 3-6-9-12

Burpees

Lunge Steps (each leg is ½ rep)

Run 0.5 miles

Then complete,

12-9-6-3 reps of

Star Jumps

V-ups

***If you need a little more work,

Complete 1 or 2 rounds of the following:

Run 400 meters

Hollow Body Holdfor the amount of time it took you to run the 400m.