May 9, 2012 Sam Mugavero



Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Mountain Climbers.

“Heavy Mover!”

This is something a little bit different…Find a heavy object and if possible, measure the weight of the object. The object can be anything that is at least 40-60% of your bodyweight. Bags of Sand, Cement, or dog food, a large rock, a loaded barbell, logs, or another human are all great objects for this workout. Your job is to move the object without it touching the ground and without any other equipment/assistance other than your body a total of 300 yards as quickly as possible. I suggest setting up cones 20 yards apart and doing 15 “Shuttle Runs” with the object. Please send me a picture of you with the object you used to smugsiiiatgmaildotcom.

Post your time, mass and description of the object used to comments. Don’t forget to “LIKE” the workout if you performed it.