November 17, 2011 Sam Mugavero

11/17/2011: One week until TURKEY!


Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 5 pushups, 10 air squats, 3 rounds of 45 sec plank hold.


Buy-In: 2 Minutes MAX rep Kettlebell Swings(Goal: 50 reps)


Complete as many rounds as possible in 14 minutes:

10  Sumo Deadlift High Pulls

60 Jump Rope Skips (30 Double Unders)

20 Sit-ups

30 Mountain Climbers w/ Hands on the Kettlebell

Cash-out: 2 Minutes MAX rep Kettlebell Swings (Goal: 50 reps)

Post rounds and reps to comments.