February 18, 2015 Sam Mugavero

02/19/2015

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 and Jump Rope

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

25 Hand-to-Hand Kettlebell Swings

15 Kettlebell “Wall Balls” OR  Goblet Squats

5 Pushups

75 Jump Rope Skips

***REST 2 minutes then…***

#2:  Complete 3 rounds of the following

16 Side Plank with Leg Lift  (8/side)

16 Hollow Rocks

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