March 15, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

Complete 10 rounds of the following 2- minute interval

Work: 90 seconds to perform

12 Squats

12 Russian Kettlebell Swings  (feel free to go heavier on these)

30-yard Shuttle Run   (15 yards out and back) – As many as possible in the remaining time

Rest:  30 seconds

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