December 31, 2014 Sam Mugavero

01/01/2015 – Happy New Year!

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

EQUIPMENT NEEDED:  Jump Rope, Kettlebell

#1: Complete as many rounds as possible in 12 minutes

30 Jump Rope Skips

5 One Arm Kettlebell Swings  (right arm)

5 One Arm Kettlebell Rack Position Lungestep  (right arm, right leg)

5 1-Arm Kettlebell Thrusters  (right arm)

30 Jump Rope Skips

5 One Arm Kettlebell Swings  (left arm)

5 One Arm Kettlebell Rack Position Lungestep  (left arm, left leg)

5 1-Arm Kettlebell Thrusters  (left arm)

***Rest 2 minutes then***

#2: Tabata! Complete 8 rounds (20 seconds work, 10 seconds rest per round) alternating each round between the two exercises.

Kettlebell Heartbeats

Kettlebell Skull Crusher   

Record your rounds.