February 24, 2014 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell and a Box/Wall/Bench   

Complete the following:

#1:  5 Rounds of the following sequence

Complete as many rounds as possible in 90 seconds

5 Goblet Squats

5 Box Jumpsor  Box Step-Ups  (use an object at least 16” high)

Rest 30 seconds

***Rest 90 seconds before beginning #2***

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

10 Russian Kettlebell Swings

100-Yard Sprint

Record your rounds for the #1 and #2.

“Flexuary” Stretch and Mobility Challenge – Day #25:

Stretches for the Achilles Tendon

Check out THIS VIDEO for some stretches to help keep your Achilles tendon healthy. Runners, stretch your achilles regularly!