June 27, 2011 Sam Mugavero



Warmup: Run/Jump Rope 2-3 minutes. Perform dynamic stretches followed by 3 rounds of: 5 Pushups, 10 Situps, and 20 Lungesteps (10/leg).

Workout: "Saved by the Bell"

In 20 minutes, comoplete the following sequence as many times as possible, adding 2 reps/exercise each round. The sprint is always the same each round and does not increase.

2 Sumo Deadlift High Pull w/Kettlebell

2 Goblet Squat w/Kettlebell

2 Kettlebell Swing

2 Overhead Press w/Kettlebell

Sprint 50 meters (25 meters out and back)

Round 2 will be 4 SDLHP, 4 GS, 4 KBS, and 4 OHP followed by a 50 meter sprint. Continue adding reps each round until time is called.


You knew it would come up eventually…

The Week #4 3-Minute Challenge has arrived and the movement is BURPEES! Yeah!

In 3-minutes complete as many reps of burpees as possible. Standards for the burpee can be viewed HERE. You have until Saturday 7/2/2011 at 11:59 PM to complete this challenge. Good luck!