August 26, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 10 Pushups, 10 Squats, and 25 one-footed lateral hops (each foot).

“Manmaker Monday!”

The clock will be set for 16 minutes. After you complete the “Buy-In” go immediately into the next portion of the workout. After 16 minutes mark, you will stop whatever movement you are doing and immediately “Cash-out” with 6 Manmakers as quickly as possible.

Buy-In: 6 Manmakers


As many rounds as possible of

30 Mountain Hoppers

20 Situps

10 One Arm Dumbbell Swings  (each arm)


Cash-out: 6 Manmakers

Post your time to completion and the number of rounds of the middle portion of the workout.