March 1, 2016 Sam Mugavero

03/03/2016: Kettlebell Workout – Press and Windmills!

Several years of the Woodward Boot Camp shirt and the amazing people who work hard for the shirt! You can't buy it, you can't receive it, you gotta earn it. Looking good, ladies!

Workout #63 of 366  (2016)

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.

Part #1: Complete as many rounds as possible in 10 minutes

5 Press (strong arm)

5 Kettlebell Windmill (strong arm)

5 Press (stronger arm)

5 Kettlebell Windmill (stronger arm)

100 yard Sprint

***Rest 2 minutes before doing Part #2***

Part #2: Complete as many rounds as possible in 4 minutes

3 Broad Jumps

2 Walking Lunge Steps (per leg)

1 Body Blaster

Record your rounds and weight used for #1 and your rounds for #2.