September 10, 2014 Sam Mugavero

09/11/2014

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:  Complete as many rounds of the following as possible in 10 minutes

Sprint 100 meters

8 Box Jumps OR Box Step-Ups

24 Mountain Climbers  (each leg is 1 rep)                                                             WE ARE STRONGER.

8 Glute Bridges

***Rest 2 minutes, then***

#2:  Complete 2 rounds of

1 minute Plank

15 seconds REST

1 minute Mountain Hoppers

45 seconds REST

Record your rounds for #1.