July 11, 2011 Sam Mugavero



Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches follwed by 15 squats, 10 pushups, and 4-100m sprints (rest 1 minute between each sprint)


Complete the following as quickly as possible (20 minute time limit)

50 Kettlebell Swings

50 Lungesteps

50 Situps

50 Pushups

50 Sumo Deadlift High Pulls (with Kettlebell)

50 Dips

50 Squats

50 Burpees

***If you finish early, perform a plank hold until the 20 minutes have elapsed.


3-Minute Challenge Week #6: LUNGESTEPS. Complete as many lungesteps as possible in 3-minutes. Alternate legs and make sure the back knee gently kisses the gound with each rep and you stand all the way up with hips fully open to complete the rep.

Last week's winner was Paula G. with 85 Broad Jumps in 3 minutes…OUCH!