November 25, 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 as many rounds as possible in 20 minutes:

Run 0.2 miles and

2 rounds of:

9 Dumbbell Suitcase Deadlifts               

6 Dumbbell Front Squats

3 Dumbbell Push Press

You may not set the dumbbells down, except when you are out for your run. The dumbbell weight should be challenging. If you need to rest during the dumbbell movements and you set the dumbbells down, you must perform 10 Pushups before picking up where you left off.

Post your rounds to comments.