July 10, 2013 Sam Mugavero




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


“Saddle up, Partner!”

In teams of two, complete the following “mini” workouts. One person performs the movements while the other is performing the running component. When returning from the run, pick up wherever your partner was with the movements and keep trucking! There should be someone doing the run component at all times!

#1:Complete as many rounds as possible in 9 minutes

Run: 50-Yard Shuttle Run (out and back 50 yards each way)

9 Squats

7 Russian Kettlebell Swings

5 V-ups

***Rest 2 minutes before #2***

#2: Complete as many rounds as possible in 7 minutes

Run: 30-Yard Shuttle Run (out and back 30 yards each way)

10 Kettlebell Split Squat  (alternate legs – each leg is 1 rep)

8 Kettlebell Figure 8

6 Squat Thrusts

Record your rounds for each “mini” workout.