July 13, 2011 Sam Mugavero



Warmup: Run 400m or jump rope for 2 minutes. Perform dynamic stretches followed by 15 DB push presses and 15 squats.

Workout: Complete 21, 15, and 9 reps TABATA style (20 seconds work, 10 seconds rest)

Dumbbell Thrusters


You are finished when all reps are completed. You may not move to the 21 burpees until the 21 thrusters are complete, you then move to 15 thrusters once you complete the 21 burpees, then to the 15 burpees, then 9 thrusters, then 9 burpees, then finished!