February 18, 2014 Sam Mugavero



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

EQUIPMENT NEEDED: Kettlebell and Jump Rope

#1:  Complete as many rounds as possible in 16 minutes

25 Hand-to-Hand Kettlebell Swings

15 Kettlebell “Wall Balls” OR  Goblet Squats

5 Burpees

75 Jump Rope Skips

***REST 2 minutes then…

#2:  Complete 3 rounds of the following

16 Mountain Hoppers(each leg is ½ rep)

16 Leg Lifts

Record your rounds for #1 and your time for #2.

“Flexuary” Stretch and Mobility Challenge – Day #20:

Sacroiliac Stretch and Release

This is always a trouble spot for endurance athletes. Check out THIS VIDEO and give these techniques an opportunity to help you move better.