April 17, 2012 Sam Mugavero


“AB”-ril Workout #18:  Perform after you have completed the warmup or at the conclusion of your workout.

Complete 8 Rounds Tabata (20 seconds work, 10 seconds rest = 1 round) Medicine Ball Russian Twists



“Ouch!” says my legs!

Warmup:   Run/Jump Rope for 2-3 minutes. Perform  Dynamic Stretching  followed by 20 Pushups, 20 Squats, 30 lunge steps (15/leg).

Make sure you go HEAVY with the Sumo Deadlift High Pulls, but don’t sacrifice excellent form!

Complete the following (in order):

270 Jump Rope Skips

90 Squats

30 Sumo Deadlift High Pulls(w/KB)

180 Jump Rope Skips

60 Squats

20 Sumo Deadlift High Pulls(w/KB)

90 Jump Rope Skips

30 Squats

10 Sumo Deadlift High Pulls(w/KB)

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