September 18, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 3 minutes of plank hold and 25 Squats

Workout:  20 Minute Time Limit or Complete 5 Rounds as quickly as possible:

Sprint 346 yards (1 lap around a standard American Football Field)

21 Kettlebell Swings

12 Goblet Squats

(If you finish 5 rounds before 20 minutes have elapsed, work on plank holds of 30 seconds, rest 15 seconds)

Post time/rounds completed to comments.