November 14, 2011 Sam Mugavero

11/16/2011

WEDNESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 10 air squats, 5 Burpees, 20 Mountain Climbers (10/leg).

Workout:

Complete the following as quickly as possible (20 minute cutoff):

Run 400 meters

30 Kettlebell Snatch (15 right arm, 15 left arm)

12 Pushups

18 Goblet Squats

30 Jump Rope Skips

Run 200 meters

20 Kettlebell Snatch (10 right arm, 10 left arm)

18 Pushups

24 Goblet Squats

60 Jump Rope Skips

Run 400 meters

10 Kettlebell Snatch (5 right arms, 5 left arm)

24 Pushups

30 Goblet Squats

120 Jump Rope Skips

Post time/reps completed to comments.