January 8, 2016 Sam Mugavero

01/10/2016: Kettlebell Complexes + Running!

Workout #10 of 366 (2016)

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds:

6 Kettlebell Lungestep Complexes (3 / arm)

Sprint 200 Yards

Notes:

1. Do all 3 complexes with your right arm without putting the KB on the floor, then complete all 3 complexes on the left arm.

2. A Kettlebell Lungestep Complex consists of

1 One Arm Kettlebell Suitcase Deadlift

1 Low Carry Lungestep (hold KB in same arm as the forward leg)

1 Kettlebell Clean

1 One Arm Kettlebell Rack Position Lungestep

1 One Arm Kettlebell Press

1 Overhead Lungestep

Record your time and weight used.