April 22, 2012 Sam Mugavero


“AB”-ril Workout #23: Perform after you have completed the warmup or at the conclusion of your workout.

30 Overhead Squats  (use barbell, broomstick, PVC pipe, etc.)

30 Good Mornings (use barbell, broomstick, PVC pipe, etc.)


Warmup:   Run/Jump Rope for 2-3 minutes. Perform  Dynamic Stretching  followed by 10 Pushups, 15 Squats, 30’ Broad Jumps.

Buy-In:  MAX rep Jump Rope Skips in 3 minutes (Double Unders if you can)

Rest 1 minute, then…

Complete as many rounds as possible in 10 minutes (watch your lungs…this combo is nasty!):

10 Dumbbell Thrusters

10 Burpees

Rest 1 minute, then…

Cash-out: 100 yards Walking Lungesteps (ouch!)

Post your jump rope skips and rounds along with any reflections of your workout today to comments.