March 10, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

Buy-In: Every minute on the minute for 5 minutes, 100 yard SPRINT. Rest during remaining time in each minute.

***1 Minute Rest***

Complete as many rounds as possible in 12 minutes

8 Half Turkish Get-ups  (each arm – use KB)

4 Burpees

8 Mountain Climbers  (each leg is ½ rep)

4 V-ups

8 Kettlebell Skull Crusher

***1 Minute Rest***

Cash-Out:  MAX effort 0.2 mile run

Post your number of rounds and your time for the ME 0.2 mile run to comments.