November 29, 2011 Sam Mugavero

11/30/2011

WEDNESDAY WORKOUT

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

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

6 Goblet Squats

30 Jump Rope Skips (15 Double Unders)

Run 200 meters

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

18 Pushups

9 Goblet Squats

60 Jump Rope Skips (30 Double Unders)

Run 400 meters

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

24 Pushups

12 Goblet Squats

120 Jump Rope Skips (60 Double Unders)

Post time/reps completed to comments.

Comment (1)

  1. kathy.massengale

    :0

    WOW!

    Your bootleggers were a wee bit sore today.  Extra, extra fish oil for me tonight.  I wish I had started this when I was young!!!