October 27, 2012 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts (burpee w/out the pushup)

Run a 5 K…

But…! Here’s the catch:  Every 5 minutes, stop and complete the following:

10 Burpees

20 Sit-ups

30 Squats

The next 5 minutes of running begins once you complete your last squat. Continue until you have run the full 5 K!