December 2, 2012 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

“Three Tasks”

#1:  You will need a partner for this 7 minute task. Using an area with a perimeter of known distance, you and your partner will run in opposite directions around the perimeter. Partner 1 will begin by sprinting around the perimeter in the direction opposite to partner 2 who will run at a regular pace. When Partner 1 and Partner 2 meet, Partner 2 will take off sprinting in the same direction in which they were running and Partner 1 will slow down to a normal run pace. Continue this routine for a total of 7 minutes with the goal of covering as much distance as possible. Each sprint should be at MAX effort. *Note: If you do not have a partner, complete 7 intervals of 30 seconds MAX effort Sprint, 30 seconds jogging recovery.

***Rest 2 minutes***

#2: Complete as many rounds as possible in 5 minutes

10 Box Jumps

5 V-ups  or 10 Situps

***Rest 1 minute***

#3: Complete as many rounds as possible in 5 minutes

5 Burpees

25 Yard Sprint

5 Squats

25 Yard Sprint

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