July 30, 2013 Sam Mugavero

08/01/2013 – August…already!




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side).

EQUIPMENT NEEDED:  Kettlebell and a Box/Wall/Bench

Complete 4 Rounds of the following:

1 minute Max Reps Walking Lunge Steps  (hold KB to the chest with both hands)

1 minute Max Reps Squat Thrusts to Sumo Deadlift High Pulls

1 minute Max Reps Russian Kettlebell Swings

1 minute Max Reps Box Step-Ups (alternate legs, no weight used; use a box/bench or wall at least 16’ high)

3 minutes to Run 0.25 miles and Rest with remaining time (Rounds 1 and 3); 4 minutes to perform 150 Jump Rope Skips and Rest with remaining time (Rounds 2 and 4)

Record your total reps for each round.