July 19, 2016 Sam Mugavero

07/20/2016: Dumbbell Workout + Crawling + Sprinting

Robert getting in some Kettlebell Swings! Hips fully extended, glutes squeezed, arms relaxed, and eyes straight out over the bell. Looking good, Sir!

Workout #202 of 366 (2016)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.


Complete as many rounds as possible in 20 minutes (quality is more important than quantity!)

10 Dumbbell Plank Rows (5/arm)

10 Dumbbell Floor Press w/ Glute Bridge

20-yard Slow Crawl

10 Dumbbell Romanian Deadlift

10 Dumbbell Reverse Lunge

200-Yard Run, 100-Yard Sprint, 50-Yard Walk

Record your weight used and rounds completed.