December 21, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 2-minutes of plank.

Workout: Dumbbell Ladder

Climb as many rungs of the ladder as you can in 20 minutes…

Round 1: Dumbbell Suitcase Deadlift, 1 DB Front Squat, 1 DB Push Press, Sprint 100 meters

Round 2:  2 DB Suitcase Deadlifts, 2 DB Front Squats,  2 DB Push Presses, Sprint 100 meters

Round 3:  3 DB Suitcase Deadlifts, 3 DB Front Squats,  3 DB Push Presses, Sprint 100 meters

…continue adding 1 rep per round until 20 minutes have elapsed

Post how far up the ladder you were able to climb to comments.