November 29, 2012 Sam Mugavero

11/30/2012

 

Heads Up!

There is a 5 K road race coming to the College Park area on December 8th. The race benefits the Bedford School. Sign up for the race here! All participants receive a long sleeve holiday themed shirt and the opportunity to wake up early on a Saturday to exercise! Who’s with me?!?

 

FRIDAY WORKOUT

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

“Tri-this!”

Task #1: Complete as many rounds as possible in 6 minutes

25 Yards Walking Lunge Steps

5 Pushups

25 Yards Sprint

5 Pushups

***Rest 1 Minute***

Task #2: Set the clock for 5 minutes

Run 0.4 miles

 Then…Complete as many rounds as possible in the remaining time

10 Situps

5 Pushups

***Rest 1 Minute***

Task #3: Set the clock for 4 minutes

Run 0.2 miles

Then…Complete as many reps as possible in the remaining time

Hatemakers

Post your rounds for each task to comments.