November 22, 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)

Complete 3 Rounds of the following as quickly as possible

Run 0.5 miles

30 Pullups  (sub Dumbbell Plank Rows   if no pullup bar available)

15 V-ups

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