October 27, 2012 Sam Mugavero

11/02/2012

 

FRIDAY WORKOUT

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

Buy-In: 30 Weighted Lungesteps (hold KB or DB to chest)

then…

Complete 5 rounds of the following as quickly as possible:

21 Sumo Deadlift High Pulls (use KB)

15 Goblet Squats (use KB)

9 Weighted Sit-ups (use KB held to chest)

Run 0.2 miles

then…

Cash-out: Broad Jump 100 feet.

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