November 2, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by 2 Rounds of 5 Pushups (4-count) and 20 Lunge Steps (1 rep/leg)


Complete as many rounds as possible in 18 minutes:

10 Plyometric Pushups (clapping, hands off the ground, or elevation change pushups are all acceptable forms of plyometric pushups)

15 Jumping Squats (must jump at least 6 inches off the ground for rep to count)

20 Jumping Lunge Steps (aka Superstars…10/leg)

100 meter SPRINT

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