October 24, 2011 Sam Mugavero



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


Buy-In: Max Rep Turkish Getups in 2 minutes (use Dumbbell)

Complete as many rounds as possible in 18 minutes:

3 Manmakers

9 Dumbbell Thrusters

18 Weighted Sit-ups (use 1 dumbbell and hold it to your chest)

Run 400 yards

Cash-out: Max Rep Burpees in 2 minutes

Post total rounds, TGUs, and Burpees to comments.