April 29, 2012 Sam Mugavero

04/30/2012 “Ab”-ril is ending, but May is beginning!

“AB”-ril Workout #30: Perform after you have completed the warmup or at the conclusion of your workout.

3 tests to see how you have progressed this month. After each test, make sure you rest until recovered.

#1: Max reps Sit-ups in 2 minutes

#2: Max reps Mountain Hoppers  in 90 seconds (each leg counts as ½ rep)

#3: Max time Superman Hold (legs and arms must not change positions during this hold. If the arms or legs start to buckle, you are finished with the hold.

MONDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 15 Squats, and a 50’ Bearcrawl.

Buy-In: 2 minute 15-yard Shuttle Run – Mark off a distance of 15 yards and sprint out 15 yards and back 15 yards as many times as possible in 2 minutes. Each 15 yard segment counts as one rep. Record your reps.

*Rest 1 minute

then…

Complete as many rounds as possible in 15 minutes:

12 Box Jumps  or Step-ups

12 One-Arm Kettlebell Front Squats  (6/arm)

12 One-Arm Kettlebell Press  (6/arm)

*Rest 1 minute at the conclusion of the 15 minutes

then…

Cash-Out: 21 Burpees

Post your shuttle run results, rounds, and the results of your “Ab”-ril tests to comments.