January 18, 2012 Sam Mugavero



Warmup: Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Jump Squats, 10 Situps, 15 Pushups.

Workout: In 20 minutes, complete the following:

Buy-In: 50 Kettlebell Swings

Then…as many rounds as possible in the remaining time

4 Pullups (No pullup bar…? Substitute 8 Dumbbell Hang High Pulls)

8 Pushups  (if you’re feeling all Rambo, do clapping pushups!)

12 Goblet Squats  (use same kettlebell from Buy-In)

Your score is the total number of rounds completed. Have fun!

Comment (1)

  1. croames80

    35lb kettlebell
    10 rounds. But my toes went numb in my vibrams. Nj is cold…