January 5, 2016 Sam Mugavero

01/06/2016: Kettlebell Workout! Swings, Figure 8’s, Goblet Squats!

Turkish Get-Ups make strong humans. Do them!

Workout #6 of 366 (2016)

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Kettlebell.

#1: In 8 minutes, complete as many rounds as possible

Sprint 100 Yards

15 Russian Kettlebell Swings

***Rest 2 minutes, then…***

#2: Complete the following as quickly as possible (7 minute CAP)

20 Goblet Squats

30 Kettlebell Figure 8 w/Hold

30 Mountain Hoppers(each leg is ½ rep)

20 V-ups

Run 300 meters

Record your rounds for part #1 and your time for part #2.