January 9, 2014 Sam Mugavero

01/16/2014

THURSDAY 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

Using the Tabata Protocol, complete 8 rounds (4 minutes) of each exercise. A round consists of 20 seconds of work and 10 seconds of rest. Complete all rounds of the first exercise before moving to the next. Rest 1 minute between the exercises.

Skipping

Pushups

Russian Kettlebell Swings

Flutter Kicks

Sprinting

Record your rounds.