February 3, 2015 Sam Mugavero



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


Complete 3 rounds of the following. Each exercise will be performed for 45 seconds followed by 15 seconds of rest. Move through each exercise to complete a round.

Kettlebell Floor Press  (Left arm)

Kettlebell Floor Press  (Right arm)

Hollow Rocks

One Arm Kettlebell Push Press  (Left arm)

One Arm Kettlebell Push Press   (Right arm)

Run for 45 seconds and cover as much ground as possible

Rest 1 minute between rounds.

Record your total reps.

Here is a great post from Mark Sisson on ways to improve hip mobility. Try some of the movements he suggests and post what you did!