January 10, 2014 Sam Mugavero

01/20/2014

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds of the following (Rest 90 seconds between rounds)

Sprint 30 seconds, Rest 30 seconds

As many rounds as possible in 3 minutes 

15 Russian Kettlebell Swings

7 Goblet Squats

Record your rounds.