September 12, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretchesfollowed by 2 Rounds of 10 pushups and 10 squats

Workout:  For this workout, you will need a steep incline or a steep set of stairs to climb and a medicine ball (go heavy!). A set of stairs at a football stadium are perfect!

Buy-In: 4-100 meter sprints (rest 30 seconds between each)


Complete the following sequence as many times as possible in 15 minutes

15 Medicine Ball Squats (hold Medicine Ball at the chest)

20 Medicine Ball Ground to Overhead

25 Medicine Ball Situps

Sprint up and down the Stadium Steps or Steep Incline


Cash out: 100 meter Medicine Ball Lunge Step Walk, Sprint 100 meters with your medicine ball back to the start.

Post rounds to comments.

Food for thought…

Does anyone else recognize the irony in cooking a whole chicken on something called a Big Green EGG?!? I thought it was kind of funny as I put his innocent little body inside the "Egg" . He sure was tasty!

If you don't already own a Big Green Egg, I highly recommend getting one to help satisfy your carnivorous cravings. Last night, I cooked 8 Chicken Sausages, 7 Chicken Breasts, and the 5- pound fella to the right. No, I didn't eat all of that last night, but now my wife and I have our breakfast and lunch protein for the week!

More Food for thought:

Does anyone else find it slightly disturbing to eat an omelette that contains chicken? My sister brought this up as my wife was eating a veggie and chicken omlette at Thumbs Up Diner. My sister remarked, "I guess by eating the chicken and the egg, you are ensuring that chickens will never overtake the world!" Nothing like wiping out two generations with one meal!