February 18, 2015 Sam Mugavero

02/20/2015

22 degress on Wednesday? No problem for these Rock Stars!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED: None.

Complete 3 Rounds

10 Russian Kettlebell Swings

2  Kettlebell Split Squat (per leg)

15 Russian Kettlebell Swings

3 Kettlebell Split Squat (per leg)

25 Russian Kettlebell Swings

5 Kettlebell Split Squat (per leg)

50 Russian Kettlebell Swings

After Round 1, Sprint 100 Yards.

After Round 2, Sprint 200 Yards.

After Round 3, Sprint 400 Yards.

FRIDAY FlAB AWAY!

2 rounds:

1 minute Plank

1 minute Superman Hold

30 seconds REST

Have a great weekend!