November 20, 2013 Sam Mugavero

11/22/2013

FRIDAY WORKOUT

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: NONE…Woohoo!

Complete 4 Rounds of the following:

Station #1: 45 seconds MAX rep Pushup-to-Plank

15 seconds to travel to Station #2

Station #2: 45 seconds MAX rep Jumping Lunge Steps

15 seconds to travel to Station #3

Station #3: 45 seconds MAX rep Mountain Climbers        

15 seconds to travel to Station #4

Station #4: 45 seconds MAX rep Jumping Squats

***1 minute REST between rounds***

FRIDAY FlAB AWAY!

5 minutes Tabata alternating between:

Plank

Hollow Rocks

Have a great weekend and Good Luck to Woodward Academy Football tonight in their 2nd Round State Playoff game against Buford!