October 24, 2013 Sam Mugavero

10/27/2013 – Happy Anniversary, Kmugs!

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching

followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell(s)

Complete 6 Rounds of the following (1 round for each year of excitement)

10 Turkish Getups (5/arm)

27 Russian Kettlebell Swings

Run 2007 feet (611 meters)

Record your rounds.