April 24, 2012 Sam Mugavero


“AB”-ril Workout #25: Perform after you have completed the warmup or at the conclusion of your workout.

3 Rounds:

1 Minute Plank Hold

12 V-ups


Warmup:   Run/Jump Rope for 2-3 minutes. Perform  Dynamic Stretching  followed by 10 Pushups, 15 Squats, 20 Lungesteps (10/leg).

Run 0.5 Miles as quickly as possible, then…

Complete as many rounds as possible in 16 minutes:

9 Dips

18 Lunge Steps (9/leg)

90 Jump Rope Skips (30 Double Unders)

18 Pushups

9 Jumping Squats

Post your time for the 0.5 mile run and the number of rounds completed.