June 24, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Complete as many rounds of the following as possible in 18 minutes:

8 Kettlebell Halo with Ribbon

10 Kettlebell Situps

12 Kettlebell Figure 8

50 yd. Shuttle Run*

* To complete this shuttle run you will run 50 yds. and place your KB on the ground, run back to the your starting position, and then run to retrieve your KB.

Post your rounds.