September 23, 2014 Sam Mugavero

09/24/2014

WEDNESDAY WORKOUT

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

EQUIPMENT NEEDED:  Kettlebell, Jump Rope

#1: Complete the following

6 Minute Ladder:

1 Pushup, 1 Broad Jump

2 Pushups, 2 Broad Jumps

3 Pushups, 3 Broad Jumps

…Keep adding 1 rep until time expires.

***Rest 2 minutes***

#2:  Complete the following

3 Rounds:

Sprint 200 Yards

20 Squats

20 Split Jumps

20 Mountain Climbers          (each leg is ½ rep)

Record your results from Part #1 and your time for Part #2.