September 10, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.


Buy In:

30 seconds Handstand Hold (free or against a wall), Partner assisted Handstand Hold or Pike Position Hold.

30 seconds Hollow Rocks

30 seconds Superman Hold

30 seconds Plank

Complete the following…

#1:  Tabata! – Perform 8 rounds of each exercise. A “round” consists of 20 seconds of work, followed by a 10 second rest period.

Exercise #1  Lunge Steps or Jumping Lunge Steps

Exercise #2  Mountain Climbers         

#2: Every minute on the minute for 7 minutes

Sprint 100 yards, recover in the remaining time each minute.

#3: Complete the following as quickly as possible. You may break up the reps anyway you like.

40 Hand Release Pushups

40 Windshield Wipers (Floor) (each side is 1 rep)

Record your results.