July 8, 2013 Sam Mugavero




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

EQUIPMENT NEEDED:  Kettlebell, Dumbbell or other heavy object

Buy-In:3 sets x 5 reps of Turkish Getups

1 set is equivalent to: 5 reps on the right side, then 5 reps on the left using the heaviest weight you can handle.


Complete 4 Rounds of the following as quickly as possible

40 Mountain Climbers

20 Lunge steps with Kettlebell Pass Through (10/leg)

10 Pushups

***Rest 2 minutes***

Cash-out: Every minute on the minute for 5 minutes

Sprint 100 yards

Record the KB weight used and the time to complete the 4 round workout.