July 16, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 15 Pushups, 15 Squats, and 25 Jumping Jacks.

Work at high intensity through the triplets below, resting exactly two minutes between each.

Triplet #1 – Complete as many rounds/partial rounds as possible 10 minutes

150m Sprint

12 Kettlebell Swings              

12 Mogul Jumps (starting from pushup position, lift your legs and bring you knees forward and to the right. Plant your feet in the new position and then perform the motion again, but to the left. Each side counts as 1 rep)

***2 minutes REST***

#2 – Complete as many rounds/partial rounds as possible in 10 minutes

12 Sumo Deadlift High Pulls

9 Pushups

6 Overhead Lungesteps(hold KB overhead with both hands. Each leg is 1 rep.)

Post your total rounds to comments.