September 19, 2012 Sam Mugavero

09/20/2012 – Looking for some “cardio”???


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching       followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

Complete as many rounds as possible in 20 minute of:

Run 200 Yards (100 yards out and back)

9 Burpees

18 Box Jumps  or Step-ups (use an object at least 16” tall)

1 Hatemakers

 Post your number of rounds completed to comments.

TWO MINUTE CHALLENGE #2: How many Squats  can you do in 2 minutes? The standards for this event are a little tougher to judge than the previous two events. For a rep to count, you must squat so that your posterior end (look at the hip crease) gets just below parallel before returning to starting position. At the starting position, the hips must be fully extended (open) before the next rep begins. If you have difficulty visualizing the standards, please view the video linked above. When you complete the challenge, post your results to comments below the daily workout. To keep everyone honest, have someone else count your reps and judge you!  You will have until Sunday (9/23/2012) at 5:00 PM (EST) to complete this week’s challenge.