January 30, 2015 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell, Jump Rope

Today is the big game. Who are you cheering for tonight? I am pulling for Seattle. I am firm believer that defense wins championships. Oh…and deflating footballs is cheating.

Game Day! – 4 Quarters of Fun!

1st Quarter:  Complete as many rounds as possible in 6 minutes

50 Double Unders

20 Kettlebell Snatch(10/arm)

***Rest 2 minutes***

2nd Quarter:  6-minute ladder of

Kettlebell Deadlift

Box Jumps

***Start with 1 Deadlift and 1 Box Jump, then 2-2, 3-3…until 8 minutes have expired.

***Rest 2 minutes***

3rd Quarter:  Complete as many rounds as possible in 6 minutes

20 Russian Kettlebell Swings

10 Burpees

***Rest 2 minutes***

4th Quarter:  Complete as many Complexes as possible in 8 minutes

5 One Arm Kettlebell Swings(r)

1 Kettlebell Clean (r)

5 1-Arm Kettlebell Thrusters(r)

1 Overhead Lungestep(each leg, hold KB overhead with the right arm)

Repeat on the left side. Completing both sides = 1 complex.

Game Over!

Record your rounds for each quarter. Go up against a friend to see who can get the most rounds!

Mobilize your Thoracic Spine

Spend 3 minutes working on your thoracic spine mobility. Here’s a great VIDEO on mobilizing the t-spine using a foam roller. Happy rolling!