August 29, 2013 Sam Mugavero



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

EQUIPMENT NEEDED:  Kettlebell, Dumbbell or Medicine Ball

Buy-In: 90 seconds Plank


Complete as many rounds as possible in 15 minutes

200 yard sprint

20 Overhead Lungesteps(use KB, DB, or MB – 10/leg)

10 Lateral Jumps  (over KB, DB, or MB)

5 Clapping Pushups  (or hand release pushups)


Cash-out:  90 seconds Plank

Friday FlAB Away

Complete 2 rounds of the following

20 Russian Twists (each side is ½ rep)

20 Glute Bridges (hold 2 seconds per rep)

Record the weight used and rounds completed.