September 13, 2012 Sam Mugavero

09/14/2012

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 1 minute Plank.

Complete the following as quickly as possible (20 minute time limit)

100 Yard Farmer’s Carry (Hold Dumbbells at sides and walk…quickly)

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7 Rounds of:

7 Pushups(at bottom of hill)

1 Hill Sprint

 7 Situps(at top of hill)

 Run back down hill

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100 Yard Farmer’s Carry (Hold Dumbbells at sides and walk…quickly)

10 Manmakers

Run 0.4 miles

Post your time to completion and weekend plans to comments.

TWO MINUTE CHALLENGE #2: How many Jump Rope Skipscan you do in 2 minutes? The standard is simple, every time the rope passes above your head and then back under your feet without interruption, you have completed a rep. When you complete the challenge, post your results to comments below the daily workout. To keep everyone honest, have someone else count your reps!You will have until Sunday (9/16/2012) at 5:00 PM (EST) to complete this week’s challenge.