January 19, 2016 Sam Mugavero

01/21/2016: Kettlebell Squats, Press, Lunge!

Workout #21 of 366 (2016)

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

#1:  Complete 12 minutes of work, focusing on quality, not quantity.

16 Kettlebell Split Squat  (8/leg)

12 Press (6/side)

8 Goblet Squats

4 One Arm Kettlebell Rack Position Lungestep (2/side)

***REST 2 minutes then…

#2:  Complete as many rounds of the following as possible in 4 minutes

2 Twenty-yard Shuttle Run (each length counts as 1 rep)

8 Situps

Record your weight used for #1 and your rounds for #2.