June 11, 2016 Sam Mugavero

06/14/2016: Thrusters and Burpees…enough said.

Coach Smugs was Ruckin' tired after Friday's long Ruckin' Ruck. His Ruckin' friends thought it'd be Ruckin' funny to snap a ruckin' picture of him lying on the ruckin' ground attempting to Ruckin' recover. Nice Ruckin' friends! 

Workout #166 of 366 (2016)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.


#1:  Complete 7 Rounds of the following

30 seconds Dumbbell Thrusters

15 seconds Rest

30 seconds Burpees

15 seconds Rest

Record your time and weight used.