April 10, 2012 Sam Mugavero


“AB”-ril Workout #11: Perform after you have completed the warmup or at the conclusion of your workout.

2 Rounds:

20 Dumbbell Plank Rows(alternate arms, each side counts as 1 rep)

10 Turkish Getups(5/arm)


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


Buy-In:2 minutes MAX rep Jump Rope Skips


Complete as many rounds as possible in 16 minutes:

6 Burpees

21 Mountain Climbers (each leg counts as ½ rep)

15 Sumo Deadlift High Pulls(use Kettlebell or Dumbbell)


Cash-out: 200 Yard Lungewalk

Post your rounds and reps (Jump Rope Skips).

Need some inspiration? WATCH!