December 12, 2015 Sam Mugavero

12/13/2015: Dumbbell Bent Row, Shoulder Press, Double Unders

Bill N. doing some early morning conditioning yesterday! Battle ropes, Kettlebell Swings, Weighted Step-Ups and Rowing! Dude is looking lean and strong!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells, Jump Rope

Complete the following as quickly as possible

25-15-5 reps of

Dumbbell Bent Over Row

Dumbbell Shoulder Press

Go as heavy as possible.


Perform 100 Double Unders

Record your total time and your weight used.