October 19, 2013 Sam Mugavero



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


Complete the following 7-minute workout twice for max effort. Rest 2 minutes between each effort.

In 7 minutes, complete as many rounds as possible.

5 Kettlebell Heartbeats

7 Jumping Squats

9 Kettlebell Ballistic Hand Picks

Sprint 100 yards

Record your total rounds.

Way to go JANE! Jane G. (Woodward Academy – English Department and resident boot camp rockstar) completed her first half marathon yesterday! Daughter Ashley joined her in the fun!