October 4, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED:Wall, Box, or Bench

Complete as many rounds as possible in 15 minutes

Sprint 150 Yards

15 Box Jumps OR Box Step-Ups

15 Glute Bridges (place your feet on the box or wall to add intensity)

15 Clapping Pushups

Record your results. Logging your workouts is important so you can track progress.