October 30, 2011 Sam Mugavero


Happy Halloween!


Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by Squats, 10 Pushups, 10 Situps, and 30 Jumping Jacks.

Workout: “School for Zombies”

5 Rounds or 20 minutes of the following:

21 Dumbbell Suitcase Deadlifts

12 “Zombie Getups” (While lying on your back, legs and shoulders flat on the ground. Hold one dumbbell with both hands outstretch above your chest. Stand up from there with allowing you arms to bend or the dumbbell to lower)

Run 400 meters carrying one dumbbell horizontal with both hands outstretched in front of you…like a Zombie.

Post time or number of rounds to comments.

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