August 31, 2011 Sam Mugavero

09/01/2011 – Hello Fall!


Warmup: Run/Jump Rope for 2-3 minutes. Perform  dynamic stretches followed by 3 rounds of 5 Pushups, 10 Situps, and 15 Squats.


Complete the following as quickly as possible…but, you will work in intervals of 20 seconds on, 10 seconds off for the duration of the workout.  You must complete all reps of each exercise, in order, before proceeding to the next exercise.

30 Dumbbell Suitcase Deadlifts

30 Dumbbell Thursters

3 Hatemakers

20 Dumbbell Suitcase Deadlifts

20 Dumbbell Thrusters

2 Hatemakers

10 Dumbbell Suitcase Deadlifts

10 Dumbbell Thrusters

1 Hatemaker

***Note: Kettlebells can be substituted for Dumbbells, if necessary***.

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