February 21, 2014 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

Complete the following

150 Kettlebell Swings (AMERICAN)

Here’s the catch…every minute on the minute, starting with the first minute, you must complete 6 Burpees. In the remaining time each minute, swing the bell. When you accumulate a total of 150 swings, stop and record your time.

Record your time.

“Flexuary” Stretch and Mobility Challenge – Day #23:

Continue working out the legs – Groin Stretching

The groin is a tricky place to effectively stretch. Check out the stretches in THIS VIDEO (*note – fast forward to 46 seconds to get to the good stuff).