April 1, 2015 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.


Complete the following.

#1:“The Ladder”

In 8 minutes, climb as far up the ladder as you can.

Rung #1: 2 Squat Thrusts, 1 Skater Squat (per leg)

Rung #2: 4 Squat Thrusts, 2 Skater Squats (per leg)

*Add 2 reps to the Squat Thrusts and 1 rep to the Skater Squats with each subsequent rung.

***Rest 2 minutes then perform #2***

#2: Complete 2 rounds of the following

30 seconds Side Lunges (right)

30 seconds Side Lunges (left)

30 seconds Mountain Climbers             

30 seconds Pushups              

Record your rounds.

 “AB”-ril Workout #2: Perform after you have completed the warmup or at the conclusion of your workout.

4 minute Tabata alternating between Scissors and Windshield Wipers (Floor).