September 22, 2014 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell, Jump Rope

Every minute on the minute for 15 minutes, complete the following

30 Jump Rope Skips

2 Kettlebell Windmill (per side)

4 V-ups

Adjust the numbers as needed. If you don’t complete the reps within the 1-minute time, you pay a 10-burpee penalty at the end of the 15 minutes.