June 7, 2011 Sam Mugavero



Warmup: Run/Jump Rope for 2 minutes. Perform dynamic stretches followed by 5 burpees and 30 second squat hold.

"Rest on a Quarter"

Perform 4 Rounds of max reps of the following movements. Each movement is performed for 45 seconds followed by 15 seconds of rest before moving to the next movement.  There will be a 1 minute rest between rounds.



Sumo Deadlift High Pulls (w/Kettlebell)

Tire Stepups/Jumps

PICTURE: Check out Mark C. in Montana performing yesterday's workout with 30 pounds of water!


3-Minute Challenge: Each week there will be a new 3-miunute challenge announced on Tuesday.  You will have until Saturday night at midnight to complete the challenge and email me your result. Be honest with your reps!

This week's 3-minute challenge is SITUPS. Perform as many situps as possible in 3 minutes. Shoulders must touch the ground on the way back and hands must come up and touch your feet for the rep to count. Good luck!