July 17, 2011 Sam Mugavero



Warmup:Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 15 situps and 15 squats

Workout:Complete as many rounds as possible of the following movements

5 Manmakers (5-25# DBs depending on ability)    WATCH

10 Turkish Getups (5/arm using 5-25# DB depending on ability)    WATCH

150 meter Sprint

Post total rounds completed to comments.


Week #7 Summer 3-Minute Challenge: PUSHUPS! To ensure fairness and minimize shorting the rep by not touching your chest and thighs to the ground, HANDS must be released from the ground at the bottom of the pushup. At the top of the pushups arms must be fully extended with the core tight and butt in a straight line with the back and heels. (WATCH!) You may modify the pushups by dropping to your knees if you are still working to build up your strength to perform strict pushups. Good luck!