October 27, 2012 Sam Mugavero

11/04/2012 HAPPY BIRTHDAY, BETS!

 

SUNDAY WORKOUT

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

Buy-In:75 Kettlebell Swings  as quickly as possible.

then…

Complete 3 rounds of the following as quickly as possible

Run 0.25 miles

21 Sumo Deadlift High Pulls

15 Dips

then…

Cash-out: 2 minutes of plank hold

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