April 25, 2012 Sam Mugavero


“AB”-ril Workout #26: Perform after you have completed the warmup or at the conclusion of your workout.

2 Rounds:

1 Minute Leg Lifts or if you have a partner, Leg Lifts with Throw Down.

20 Sit-ups


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

Buy-In: Each minute on the minute for 4 minutes, SPRINT 100 yards. Recover while jogging back to the starting line.

Complete as many rounds as possible in 14 minutes:

12 Dumbbell Suitcase Deadlifts           

9 Dumbbell Hang Power Cleans

6 Dumbbell Front Squats

3 Dumbbell Push Press

1 Manmakers

Post the number of rounds completed.