September 15, 2015 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups,10 Squats, and MAX time Plank hold.

EQUIPMENT NEEDED: Kettlebell or None.

Set the clock for 17 minutes.

Run 0.25 miles, then…

Complete as many rounds as possible of the following in the time between when you finish the run up through the 14th minute.

15 Russian Kettlebell Swings or Glute Bridges (add band if you have one)

12  Lunge Steps (6/leg)

9 Goblet Squats or Squats   

6 Pushups

then…At the conclusion of the 14th minute…RUN!

Cover as much ground as possible in the remaining 3 minutes.

Record your rounds and total distance traveled.