November 11, 2012 Sam Mugavero

11/12/2012

 

MONDAY WORKOUT

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

Buy-In: 2 minute MAX effort Kettlebell Swings    

***Rest 1 minute***

then…

Complete as many rounds as possible in 10 minutes

10Sumo Deadlift High Pulls

10Goblet Squats

10Pushups

***Rest 1 minute***

then…

Cash-out: MAX effort 0.5 mile run (this should be a sprint!)

Post your rounds and ½ mile time to comments.