March 24, 2012 Sam Mugavero

03/25/2012 – Happy Birthday, T. Grebs!

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 15 Squats, 20 Sit-ups, and 30 seconds Hollow rocks.

Workout:

Buy-In: 75 Kettlebell Swings     as quickly as possible.

then…

Complete 3 rounds of the following as quickly as possible:

Run 400 meters

21 Sumo Deadlift High Pulls

15 Dips

then…

Cash-out: 2 minutes of plank hold

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