June 22, 2011 Sam Mugavero



Warmup: Run/Jump Rope for two minutes followed by dynamic stretching. Perform 15 perfect pushups, 30 lungesteps (15/leg), and a 50' Bear Crawl.

Workout: In 20 minutes complete the following sequence as many times as possible:

400m Run

15 Overhead Squats (w/PVC)

15 Pushups

15 Situps


Don't forget about the 3-Minute Challenge for this week…Crab Walk 10 meter shuttle sprints! Read the full details HERE. Good luck!


What do you think about THIS? Nasty!