February 17, 2016 Sam Mugavero

02/18/2016: Kettlebell Workout with Cossack Squats, Jump Rope and Swings!

I wonder what I said to make them all run away?

Workout #49 of 366  (2016)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED: Kettlebell and Jump Rope

#1:  Complete as many rounds as possible in 12 minutes

16 Hand-to-Hand Kettlebell Swings

8 Kettlebell Clean and Press  (4/arm)

4 Weighted Cossack Squat (per leg)

50 Jump Rope Skips

***REST 2 minutes then…***

#2:  4 minutes of Tabata (20 seconds WORK, 10 seconds REST)


Record your rounds for #1 and the weight of your kettlebell.