June 22, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 30 Mountain climbers.

As per the usual…this is a LONG Saturday workout! Have fun and be careful out there in the heat!

Complete 5 Rounds of the following (If you are new to fitness, try doing 2-3 rounds instead of all 5 or cutting the distance/reps in half each round):

Run 0.5 miles (800 meters)

20 Kettlebell Swings              

20 Pushups

20 Dumbbell Thrusters

100 Jump Rope Skips  or 20 Double Unders  (it’s time to learn those Double Unders!)

Post your time and any thoughts to comments. Please “LIKE” the workout if you performed it!