October 9, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 Rounds of 10 Burpees, and 10 Squats

Workout: “1492”

Complete as many rounds as possible in 20 minutes: (Go Heavy with the Medicine Ball)

14 Medicine Ball Ground to Overhead

9 Medicine Ball Overhead Lunge Steps (each leg counts as ½ rep)

2 Medicine Ball Getups (start on back with the Medicine Ball fully extended above your chest. Without using your arms, stand up until hips are fully open and Medicine Ball is fully extended overhead. Return to the starting position. REMEMBER, keep the elbows locked at all times!)

Sprint 100 meters

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