July 15, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED: Jump Rope and Dumbbells

Complete as many rounds as possible in 21 minutes

40 Double Unders (substitute 70 Jump Rope Skips  and 10 double under attempts each round if you can’t consistently do double unders)

10 Dumbbell Plank Rows (5/arm)

30 Mountain Climbers (each leg is 1 rep)

10 Dumbbell Thrusters

Record your rounds and weight used for the DB movements.