June 20, 2011 Sam Mugavero



Warmup: Run/Jump Rope for 2 minutes. Perform dynamic stretches followed by 10 pushups, 15 squats, and 20 situps (or 1 minute Plank).

"You're Such a Card"

In this workout, I will be holding two decks of shuffled playing cards. The workout will begin with a 120 meter sprint (across the field and back). When you return, I will show you a playing card. Each suit corresponds to a particular movement (as shown below) and the number on the playing card is the number of reps you must perform. Face cards are worth 10 reps, Aces are 11 reps, and everything else except 4's and Jokers being there face value.  If someone pulls a 4, everyone immediately stops and performs 4 burpees. If someone pulls a joker, every immediately stops and perform 1 Manmaker. We will work through the entire stack of cards at least once or until 25 minutes of time has elapsed. Here's the catch… Your dumbbells will always be located 60 meters away from where the cards will be drawn, so you will always run in between exercises.

Hearts – Dumbbell Thrusters

Diamonds – Pushups on the Dumbbells

Spades – Low Carry Dumbbell Lungesteps (each leg counts as 1/2)

Clubs – DB High Pull

4 of any suit – 4 BURPEES



WEEK #3 SUMMER 3-MINUTE CHALLENGE: 10 meter CRAB CRAWL shuttle. Measure a distance of 10 meters, start the clock. Crab crawl forward 10 meters (1 rep) and then crab crawl backward 10 meters (another rep). Continue this until 3 minutes have elapsed. While you are moving, the only parts on your body that can be on the ground are your feet and your hands. Your posterior end MUST be OFF the GROUND unless you are resting! Video coming soon!