September 19, 2011 Sam Mugavero

09/20/2011

TUESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 15 Squats and 10 pushups, and 50’ of Bear Crawl.

Workout:  Dumbbell Ladder

Climb as many rungs of the ladder as you can in 20 minutes…

Round 1: 1 DB Suitcase Deadlift, 1 DB Front Squat, 1 DB Push Press, Sprint 100 meters

Round 2:  2 DB Suitcase Deadlifts, 2 DB Front Squats,  2 DB Push Presses, Sprint 100 meters

Round 3:  3 DB Suitcase Deadlifts, 3 DB Front Squats,  3 DB Push Presses, Sprint 100 meters

…continue adding 1 rep per round until 20 minutes have elapsed

Post how far up the ladder you were able to climb to comments.

Comments (2)

    • Smugs

      Long Weekend???

      It's only Tuesday, KMass! That workout must have really crushed you!