October 20, 2013 Sam Mugavero

10/22/2013

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

EQUIPMENT NEEDED:  Kettlebell

Buy-In: 50 Yard Bear Crawl (2 minute time limit)

Complete as many rounds as possible in 12 minutes

10 Sumo Deadlift High Pulls

10 Squats

Sprint 50 yards

5 Squat Thrusts

5 V-ups

Sprint 50 yards

Cash-out: MAX effort Plank.

Record your rounds and your plank time. Chime in on Facebook.

Congrats to WA Boot Campers Kim M. and Danise F. for completing the Susan G. Komen 3 -day, 60 miler this past weekend! Looking good, ladies!