January 9, 2014 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbell, Kettlebell, or Medicine Ball

Complete as the following

Run 0.5 miles

Then complete 4 rounds of the following as quickly as possible

40 yards Bear Crawl

15 Glute Bridges

40 yards Broad Jumps

15 Russian Twists (use any weighted object)

Record your time.