February 6, 2013 Sam Mugavero




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

Buy-In: 90 seconds MAX rep Burpees

***Rest 90 seconds***


Complete as many rounds as possible in 16 minutes

Run 0.2 Mile Carrying Dumbbells (carry them anyway you’d like)

14 Dumbbell Plank Rows   (7/arm)

12 Dumbbell Hang Power Clean

10 Dumbbell Push Press

8 Overhead Lungesteps  (using both DB alternating legs; 4/leg)

Post your burpee total and rounds to comments.