April 22, 2013 Sam Mugavero




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

Complete as many rounds as possible in 17 minutes

50 Double Unders  or 150 Jump Rope Skips

12 Dumbbell Suitcase Deadlifts

21  Box Jumps  – use a box, wall, or bench at least 16” high 

12 Dumbbell Hang High Pulls

Post your rounds to comments.

“AB”-ril Workout #23:

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

50 Medicine Ball Woodchoppers   (25 each side)