January 28, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

Complete as many rounds as possible in 18 minutes:

10 Goblet Squats  (w/Kettlebell)

10 Kettlebell Swings       

10 Grasshoppers  (each leg is ½ rep)

4 – 50 yard Shuttle Run   (w/Kettlebell)

SPECIAL SHUTTLE RUN INSTRUCTIONS:  Run 50 yards carrying the kettlebell. Set the kettlebell down and sprint back to the starting point and then back to the kettlebell. Pick up the kettlebell and run back to the starting point to complete the shuttle run (200 yards) portion of the round. Now with the kettlebell in your hands, you can go right into the Goblet Squats of the next round.

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