July 9, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching        followed by 15 Pushups, 15 Squats, and 25 Jumping Jacks.

Complete the following

30-20-10 reps of (after completing 30 Thrusters, complete 30 Burpees, then 20 of each, then 10 of each)

Dumbbell Thrusters               


But, there is a catch…We’re going to add some running into the mix just to keep you working hard the whole workout. At 2:00, 6:00, 10:00, 14:00 and 18:00 minutes, you will stop working on the movements above and sprint 0.25 miles. If you finish under 15 minutes and are thirsty for more, complete the bonus below.


30 Situps

1 minute Plank

30 Situps

Post your time and any comments about the workout.  Please “LIKE” the workout if you performed it!

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