January 21, 2014 Sam Mugavero

01/23/2014

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

#1:  Complete as many rounds as possible in 14 minutes

25 Hand-to-Hand Kettlebell Swings

20 Kettlebell “Wall Balls”

15 Goblet Squats

10 Kettlebell Snatch (5/arm)

5 Clapping Pushups

Run 200 Yards

***REST 2 minutes then…

#2:  Complete 3 rounds of the following

6 V-ups

12 Situps

18 Russian Twists (Use KB)

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