March 29, 2012 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 20 Pushups, 20 Squats, 20 Sit-ups, 40 Jumping Jacks.

After the past few days of brutal workouts, you deserve some kudos if you are still standing and still smiling.  If your body isn’t ready for a rest, here’s some Friday fun for you! Pushup Challenge is almost finished…stay strong and stay tuned for the “Ab”-ril Challenge!


Buy-In: 5 Rounds

Sprint 100 Yards

Rest 45 seconds between sprints


Complete as many rounds as possible in 12 minutes:

3 Burpees

30 Jump Rope Skips

12 Sit-ups

Cash-Out:Accumulate 2 minutes of Hollow Rocks

Post your rounds to comments.