April 2, 2013 Sam Mugavero

04/04/2013 – Congrats Kirsten V. and Brian J.!



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


Buy-In: In one minute, complete 30 Jump Rope Skips, 6 Pushups  and MAX rep DB Dumbbell Thrusters.

***Rest 1 minute***

Workout Every Minute on the Minute for 15 Minutes complete the following

30 Jump Rope Skips

6 Pushups

MAX reps (from Buy-In) minus 2 reps of Dumbbell Thrusters   (Ex. If you performed 9 Thrusters in the Buy-In, you will perform 7 Thrusters each minute)

“AB”-ril Workout #4: 

Perform after you have completed the warmup or at the conclusion of your workout.

90 seconds MAX rep Situps.


Congrats to Kirsten V. and Brian J. for "rocking" the Badass Dash last weekend!