June 15, 2012 Sam Mugavero

Happy Birthday, KMUGS!



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 60 seconds of Plank Hold.

Complete the following as quickly as possible

80 Kettlebell Swings             

Run 0.25 miles

20 Burpees

200 Jump Rope Skips

40 Kettlebell Swings              

Run 0.25 miles

10 Burpees

Post your time to comments. Don’t forget to “LIKE” the workout if you performed it!


Kmugs with nephew Jack before storming to the top of Stone Mountain!