September 20, 2012 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts (burpee w/out the pushup)

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#1: Complete as many rounds as possible in 9 minutes:

4 Burpee to Kettlebell Sumo Deadlift High Pull  (perform a Burpee facing your kettlebell, when you bring your feet in from the burpee land so that you are straddled over the kettlebell and your hands are in position to grab the kettlebell and perform a Sumo Deadlift High Pull.)

8 Goblet Squats

16 Mountain Climbers

***Rest 1 minute***

#2: Complete as many rounds as possible in 6 minutes:

10 Kettlebell Swings              

30 Yard Shuttle Run

***Rest 1 minute***

#3:  Complete as many rounds as possible in 3 minutes:

5 Pushups

10  Sit-ups

Post your rounds for each component to comments.