May 12, 2011 Sam Mugavero



Location: Gym (warm-up); Weight room (workout)

Equipment: Kettlebell or Barbell, Jump rope

"Get a Grip"

In 16 minutes complete the following sequence of movements as many times as possible,

20 Sumo Deadlift High Pulls (Kettlebell)

15 Kettlebell Swings

10 Pullups

5 Knees to Elbows or Hanging Knee Raises


PULLUP CHALLENGE UPDATE: KMass is still kicking A$$ overall, but LMart is crushing everyone this week! keep up the great work!


Double Under Help from Buddy Lee!