September 13, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED:  Wall, Box, or Bench and Jump Rope

Two Tasks

#1:Complete as many rounds as possible in 10 minutes

Sprint 50 Yards

10 Box Jumps OR Box Step-Ups

30 Jump Rope Skips

10 Squats

***Rest 2 minutes***

#2:Using the Tabata Protocol (1 round = 20 seconds work, 10 seconds rest), complete 8 rounds of each exercise below. Complete all 8 rounds of the first before moving to the second.

Close Grip Pushups

Side Plank   (Alternate sides each round)

Record your results. Logging your workouts is important so you can track progress.