February 14, 2012 Sam Mugavero

02/14/2012 – Happy Valentine’s Day!

Happy Valentine’s Day!  If you’re all ready hitched up, I hope you enjoy your day with your loved one. If you’re looking for love, I hope you Cupid’s Arrow finds you. If you’re single and avoiding, I hope all this training has made you fast enough to out run Cupid’s Arrow!


Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.

Workout:  “Cupid’s Arrow”  – I am sure you’ll feel “lovely” after this one!

Buy-In: Perform MAX rep Goblet Squats  in 2 Minutes.


Complete as many rounds of the following as possible in 16 minutes

100 Yard Sprint

18 Kettlebell Swings              

12 Sit-ups

6 Burpees


Cash-out: Perform MAX rep Goblet Squats  in 2 Minutes