March 19, 2012 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 15 Squats, 20 Sit-ups, and 30 seconds Hollow rocks.

Workout: Tabata Dumbbell Thrusters and Burpees with a splash of running

Complete the following using the Tabata Protocol for the Thrusters and Burpees, but not for the run. When you go out for your runs, they should be an all out effort. Take a 30 second rest (one cycle) once you get back from the run before starting your next set of thrusters and burpees. As a reminder, the Tabata Protocol consists of a 20 second work interval followed by a 10 second rest interval. Good luck…this should be nasty!

30 Dumbbell Thrusters

30 Burpees

Run 0.25 miles

20 Dumbbell Thrusters

20 Burpees

Run 0.25 miles

10 Dumbbell Thrusters

10 Burpees

Run 0.25 miles

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***When you get a minute, check out this article on a former Mr. Universe!