December 1, 2011 Sam Mugavero

12/02/2011

FRIDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Burpees, 15 squats and 30 second plank hold (x 2).

Workout:   Turkish Get-up/Thruster Ladder = Ouch!

In twenty minutes “climb the ladder” as high as possible using the following protocol:

Round 1:   1 Turkish Getup,  2 Dumbbell Thrusters, Sprint 50 meters

Round 2:   2 Turkish Getups,  4Dumbbell Thrusters, Sprint 50 meters

Round 3:   3 Turkish Getups,  6Dumbbell Thrusters, Sprint 50 meters

Round 4:   4 Turkish Getups,  8Dumbbell Thrusters, Sprint 50 meters

Round 5:   5 Turkish Getups,  10Dumbbell Thrusters, Sprint 50 meters

Round 6-?: Keep adding 1 Turkish Get-up and 2 Dumbbell Thrusters to each round until time has elapsed.

Post rounds/reps completed to comments.