May 21, 2014 Sam Mugavero

05/26/2014 Happy Memorial Day!


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)


Complete the following as quickly as possible

Run 0.5 miles

100 Pushups

200 Squats

300 Russian Kettlebell Swings

Run 0.5 miles

Partition the reps however you would like. Scale the reps to meet your fitness level. New to fitness? Cut the reps to ¼ of the total. Want extra fun? Make this a partner workout with one partner working, the other resting (Do the runs together though)! Record your time.