February 10, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

Three Tasks

#1: Run for 5 minutes covering a much ground as possible.

***Rest 2 minutes***

#2: Complete as many rounds as possible in 8 minutes

6 Pushups

12 Kettlebell Swings

***Immediately go to Task #3***

#3: Complete the following as quickly as possible

100 Squats

When you finish the squats, make sure you stretch and/or spend some time making friends with the foam roller.

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