December 11, 2012 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

Complete the following 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 3 minutes***

#2: Complete as many rounds as possible in 10 minutes

25 Double Unders  OR  75  Jump Rope Skips

15 Kettlebell Swings

12 V-ups

9 Burpees

Post your rounds to comments.