June 21, 2013 Sam Mugavero

06/24/2013

MONDAY WORKOUT

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 as many Double Unders as possible in 2 minutes

***Rest 1 minute***

Then complete the following “grinder”:

10 Lunge steps with Kettlebell Pass Through + 1 Burpee       

9 Lunge steps with Kettlebell Pass Through + 2 Burpees       

8 Lunge steps with Kettlebell Pass Through + 3 Burpees       

7 Lunge steps with Kettlebell Pass Through + 4 Burpees       

…Continue this process finishing with…

1 Lunge step with Kettlebell Pass Through + 10 Burpees       

*Each leg of a lungestep counts as ½ rep.

Post your double under reps and your time.