August 3, 2011 Sam Mugavero



Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 20 Jumping Jacks, 30 Lunge Steps (15/leg) and 10 Jump Squats

Workout:    Complete 5 Rounds of the following as quickly as possible.

75 Jump Rope Skips

21 Dumbbell Suitcase Deadlifts

15 Dumbbell Thrusters

21 Low Carry Dumbbell Lunge Steps (total, alternating legs)

15 Dumbbell Front Squats

***Ideally, you will use one pair of DB’s for all movements, however, if you feel you can go heavier on the Deads, Lunge Steps, and Front Squats, feel free to go BIG!***

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Comments (2)

  1. Smugs

    Well done
    I thought today would be a tough one! Nice work fighting through it! Might see you all on Friday.

  2. kathy.massengale

    one year!

    Happy Anniversary to the fearless four!!  I am so proud of us!!


    Thanks Sam for the inspiration and leadership!