January 31, 2012 Sam Mugavero

02/01/2012 – February is here!


Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 30 Jumping Jacks, and 1 minute plank hold.

Workout:   Set the clock to 20 minutes and begin the following:

Buy-in: 50 Kettlebell Swings


Using the remaining time complete as many rounds as possible of the following movements:

12 Kettlebell Snatch Right Arm  (must finish right arm before moving to left)

12 Kettlebell Snatch Left Arm

12 Dips(use a bench, box, chair, rings, or bar for dips)

Run 300 meters

Keep track of your rounds and share them with the group.