August 7, 2011 Sam Mugavero



Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 15 squats, 10 Pushups, and 25 Situps.


For 15 Minutes, perform the movements listed below each minute. If you finish before the minute is up, you can rest. If you fail to finish the required reps within the minute, take the next minute off and perform 5 burpees, then get back in and resume the workout the next minute.

20 Goblet Squats (moderate weight – use a Kettlebell, Dumbbell, Milk Jug, Small Animal, etc.)

10 Kettlebell Swings (use a Dumbbell or a Milk Jug for this too, DON’T swing your pet!)

***Once 15 minutes have elapsed drop and perform a max time plank hold.***

Post how many burpees you were penalized and your plank hold time.