December 23, 2013 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED:  Jump Rope, Kettlebell

Complete 4 rounds of the following

5 Half Turkish Get-ups (each arm)

5 Kettlebell Kneeling Press (each arm)

10 One Arm Kettlebell Swings (each arm)

20 Kettlebell Heartbeats

60 Double Unders (attempts/misses count…no singles today!)

***Rest 1 minute between rounds***

Record your time to complete. Include rest for rounds 1-3.