February 27, 2014 Sam Mugavero

02/28/2014

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

Complete 4 rounds. Each “round” consists of 3 minutes of work and 1 minute of rest. During the 3 minutes of work, complete as many rounds as possible of the following

20 Kettlebell Ballistic Hand Picks

10 Russian Kettlebell Swings

5 Squat Thruststo Sumo Deadlift High Pulls

Record the weight of your kettlebell and the total number of rounds you performed during the four 3-minute rounds.

FRIDAY FlAB AWAY!

Complete 20-10-5 reps of

V-ups

Plank Jacks

Windshield Wipers (Floor)

 “Flexuary” Stretch and Mobility Challenge – Day #28:

Squat Test!

We’ve been getting “flexy” for a month, so today is the day to see how the stretching, rolling, and massage has paid off for you! Spend 10 consecutive minutes in squat position. Here is a video from Kelly Starrett featuring the Squat Test.

Have a great weekend!