May 30, 2012 Sam Mugavero



Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Lunge Steps.

Complete 5 Rounds of the following (each round should be all out effort)

12 Kettlebell Snatch    (right arm)

24 Squats

Shuttle Run 6 x 50 Yards (set up a marker 50 yards out and run out and back with each 50 yard length equivalent to 1 rep)

24 Lateral Jumps  over the Kettlebell (each jump is 1 rep)

12 Kettlebell Snatch    (left arm)

*1 Minute Rest

Post your time for each round.  Don’t forget to “LIKE” the workout if you performed it!

REMINDER:   The Lunge Step Challenge ends TODAY!  I finished my 1-mile, have you?  Make sure you get it done!