May 1, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts (burpee w/out the pushup)

“Ladder Workout” – Climb as many rungs of the “ladder” as possible in 18 minutes.

1 Turkish Getup (per side), 1 Burpee, 1 Tuck Jump, 10 Jump Rope Skips

2 Turkish Getups (per side), 2 Burpees, 2 Tuck Jumps, 20 Jump Rope Skips

3 Turkish Getups (per side), 3 Burpees, 3 Tuck Jumps, 30 Jump Rope Skips

Continue adding 1 rep to the TGUs, Burpees, and Tuck Jumps while adding 10 reps per rung to the Jump Rope Skips.

Post your “rungs” to comments.