March 12, 2014 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 5 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlbell, Box/Bench/Wall

Test yourself!

Every minute on the minute for 10 minutes

Sprint 50 yards forward and 50 yards backwards.

When the 11th minute begins, complete 3 rounds of the following as quickly as possible

30 Russian Kettlebell Swings

20 Goblet Squats

10 Burpee Box Jumps   

Record your time.