January 21, 2015 Sam Mugavero


Congrats to Woodward Boot Camper, Kim "fast like she's riding in a sulky" Mulkey for destroying her half marathon last weekend!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.


#1:  Complete 12 minutes of work, focusing on quality, not quantity.

20 Kettlebell Split Squat  (10/leg)

16 One Arm Kettlebell Push Press  (8/side)

12 One Arm Kettlebell Rack Position Lungestep  (6/side)

8 Kettlebell Floor Press  (4/side)

***REST 2 minutes then…

#2:  Complete as many rounds of the following as possible in 4 minutes

4 Ten-yard Shuttle Run  (each length counts as 1 rep)

8 V-ups

Record your weight used for #1 and your time for #2.