September 30, 2012 Sam Mugavero



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

Complete 3 Rounds of the following:

MAX Effort 0.20 mile run

Rest 1 Minute

Complete as many rounds/reps as possible in 4 minutes:

10 Dumbbell Hang Power Clean

20 Sit-ups

10 Squats           

Rest 1 Minute

Record your 0.20 mile run time for each round and record the number of rounds/rep you get for each round of the 4 minute lung crusher. Your score is the 3 runs added together and your total reps for all 3 rounds of the 4 minute madness.  For example, my score was 4:37 (total run time) and 410 reps (all 3 rounds added together). Post your score to comments.

“Abtober” Workout #1:  Complete 50 Leg Lifts