September 9, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by 4 Rounds of 5 pushups, 5 squats and 5 situps

Workout: Set up two cones 50 meters apart from each other. Near one cone, place a kettlebell.

Complete 5 rounds of the following as quickly as possible:

20  Kettlebell Swings

Sprint 50 meters

20 Jumping Squats

Sprint 50 meters

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