February 28, 2012 Sam Mugavero

02/29/2012 – There must be a mistake…


Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.

Workout:  “Buy 2, Get 1 FREE!”

#1:Complete as many rounds as possible in 9 minutes:

4 Burpee to Kettlebell Sumo Deadlift High Pull (perform a Burpee facing your kettlebell, when you bring your feet in from the burpee land so that you are straddled over the kettlebell and your hands are in position to grab the kettlebell and perform a Sumo Deadlift High Pull.)

8 Goblet Squats

16 Mountain Climbers

***Rest 1 minute***

#2: Complete as many rounds as possible in 6 minutes:

10 Kettlebell Swings              

30 Yard Shuttle Run

***Rest 1 minute***

#3:  Complete as many rounds as possible in 3 minutes:

5 Pushups

10  Sit-ups

Post your rounds for each workout and any messages to comments.