October 30, 2014 Sam Mugavero

11/04/2014 – Happy Birthday, Betsy!

Happy Birthday to Smugs Fitness enthusiast, Betsy M.! 


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)


“Nasty, Lung-Busting, Butt-Kicking Ladder!”

Climb as many “rungs” of the following ladder as possible in 16 minutes (in between each “rung” is a 100m Sprint)

1 Handstand Kick-Up OR  Donkey Kick, 1 Squat Thrust, 1 Star Jump, 1 Lunge Step (per leg), 1 Squat, 100m Sprint

2 Handstand Kick-Ups OR  Donkey Kicks, 2 Squat Thrusts, 2 Star Jumps, 2 Lunge Steps (per leg), 2 Squats, 100m Sprint

3 Handstand Kick-Ups OR  Donkey Kicks, 3 Squat Thrusts, 3 Star Jumps, 3 Lunge Steps (per leg), 3 Squats, 100m Sprint …continue adding 1 rep to each exercise until time expires.

Record your rungs and any modifications.