July 7, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Morningsand 15 Jumping Jacks.


Complete the following

#1: 3 minutes to run 0.2 miles as quickly as possible. Use the remaining time to recover.

#2: Complete as many rounds as possible in 12 minutes

12 Kettlebell Swing to Squat

18 Kettlebell Ballistic Hand Picks

24 Lateral Jumps (over KB)

***Rest 90 seconds***

#3: Run 0.2 miles as quickly as possible. Compare your time to your first run.

Record your run times and rounds.

NICE JOB TO ALL OF THE RUNNERS ON JULY 4th! Here are a few pics…gotta love the the "muddy sneaker aftermath"!