November 26, 2011 Sam Mugavero

11/27/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 pushups, 10 squats, 30 Jumping Jacks, and 2 minutes of plank hold.

Workout: Complete 4 rounds of the following as quickly as possible alternating between movements as shown below:

Rounds 1 & 3:

Run 800 meters

30 Kettlebell Swings

Rounds 2 & 4:

Run 400 meters (backwards)

30 Goblet Squats (use same KB as used in Rounds 1 and 3)

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