November 10, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 10 air squats, 5 pushups, 2 minutes of plank hold, and 40 Jumping Jacks.


Complete 7 rounds as quickly as possible:

50’ Bear Crawl

12 Sumo Deadlift High Pulls (use KB)

15 Kettlebell Swings

18 Goblet Squats (with KB)

Sprint 100 yards

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Comment (1)

  1. kathy.massengale


    I am really beginning to believe that I am too old for this.  This week has kicked my butt!

    Happy Weekend!!