April 17, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

“The Ladder Effect”

In 15 minutes, climb as many rungs of the “ladder” as possible. Between each rung is a 100 Yard Sprint.

Dumbbell Plank Rows (per arm)

1 Burpee  (on DBs and jump with DBs at your side)

1 Dumbbell Hang Power Clean

1 Dumbbell Front Squat

Sprint 100 Yards

2 Dumbbell Plank Rows (per arm)

2 Burpees  (on DBs and jump with DBs at your side)

2 Dumbbell Hang Power Clean

2 Dumbbell Front Squats

Sprint 100 Yards

…keep adding 1 rep per “rung” and go as climb as high as possible. Don’t forget the 100 yard Sprint between each rung.


“AB”-ril Workout #17:

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

40 Dumbbell Windmills  (20 left, 20 right – split them up as you see fit)

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