April 22, 2014 Sam Mugavero

04/23/2014 – BodyWeight Bonanza…Part II!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.


Buy-In: 2 minutes to run 0.2 miles and recover.

Then, complete as many rounds as possible in 10 minutes

30 Speed Skaters

10 Squats      

30 Lunge Steps (each leg is 1 rep)

10 Dive Bomber Pushups

When 10 minutes have expired…

Cash-out: Run 0.2 miles as fast as possible.

AB-ril Challenge #23

Complete 30 Dead Bugs(each side is ½ rep). Focus on a controlled, slow pace with excellent form. If your form deteriorates, stop working.