October 20, 2013 Sam Mugavero

10/24/2013

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED:  None…uh-oh!

“Nasty Arm/Leg Ladder Time!”

Complete as many “rungs” of the following ladder as possible in 14 minutes

Rung #1: 1 Lunge Step (per leg), 1 Dip, 1 Box Jump/Box Step-Up, 1 Pushup

Rung #2: 2 Lunge Steps (per leg), 2 Dips, 2 Box Jumps/Box Step-Ups, 2 Pushups

…Continue adding 1 rep/rung until time expires.

Then…rest 1 minute and perform 75 Situps as quickly as possible.

Record your rungs and your situp time.