February 16, 2012 Sam Mugavero

02/17/2012

FRIDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.

Workout:  “5 by 3” Rest 1 minute between each workout. Make sure you treat each 3 minute interval like it’s an all out SPRINT!

#1: Complete as many rounds as possible in 3 minutes

5 Sumo Deadlift High Pulls

3 Burpees

#2: Complete as many rounds as possible in 3 minutes:

5 Kettlebell Swings  

3 Pushups

#3: Complete as many rounds as possible in 3 minutes:

5 Jumping Squats

3 V-ups

#4: Complete as many rounds as possible in 3 minutes:

5 Mountain Climbers (per leg)

3 One-Arm Kettlebell Press  (per arm, switch to KB Push Press if necessary)

#5: Complete as many rounds as possible in 3 minutes:

5  Russian Twists  (each side equals ½ rep, use KB for weight)

3 Jumping Lunge Steps(per leg)

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