October 3, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 5 Pushups, 10 Squats, 10 Good Morningsand 15 Jumping Jacks.

EQUIPMENT NEEDED:  Jump Rope and Kettlebell

Every 2 minutes for 20 minutes, complete the following (scale the reps as needed). Any extra time within the 2 minute interval should be used for rest.

9 Squat Thrusts

12 Kettlebell Swings   (AMERICAN)

35 Jump Rope Skips

Record any modifications used and the weight of your kettlebell.