September 23, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 25 Squats and 3 100-yard sprints.

Workout: Complete as many rounds as possible in 15 minutes:

50’ Bear Crawl

30 second Plank hold

30 V-ups

30 Good Mornings (use Dumbbells, Kettlebells, a Barbell, a Pet, or anything else that has some mass)

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