May 27, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

Complete as many rounds as possible in 20 minutes

Run 0.2 miles

21 Sumo Deadlift High Pulls

12 Goblet Squats  w/Kettlebell

Post your rounds to comments.


FRIDAY “FlAB Away” Workout (optional, but encouraged!)

After completing the workout above, complete 3 rounds of the following as quickly as possible:

10 V-ups

20 Russian Twists(use KB, DB, Med Ball, Baby, Cat, etc.)