December 15, 2013 Sam Mugavero

12/18/2013 – A Break from the 12 Days…


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups,10 Squats, and MAX time Plank hold.

EQUIPMENT NEEDED:  Kettlebell and Jump Rope

Complete 5 Rounds of the following (22 minute time cap). If you finish and need more work, perform 50 Pushup-to-Plank as quickly as possible.

50 Double Undersor 100 Jump Rope Skips

30 Russian Kettlebell Swings(should be heavy)

10 Goblet Squats

*REST 1 minute between rounds

Record the weight you used, and the amount of time it took (including the rest time, but do not include the 1 minute of rest for your last round).