October 10, 2012 Sam Mugavero

10/11/2012

 

THURSDAY WORKOUT

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

Buy-In: MAX rep Burpees  in 90 seconds

Rest 30 seconds then…

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Complete as many rounds as possible in 16 minutes

21 Box Jumps  (use a box, wall, or bench at least 16” high)

12 Kettlebell Swings

Run 350 yards (1 lap around an American Football Field is 346 yards)

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Rest 30 seconds then…

Cash-Out: MAX rep Burpees  in 90 seconds

 

“Abtober” Workout #11: 2 Minutes for MAX reps of  Mountain Hoppers