March 4, 2015 Sam Mugavero

03/06/2015

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell and Jump Rope.

Complete as many rounds as possible in 12 minutes

50 Double Unders  or 75 Jump Rope Skips

30 Russian Kettlebell Swings

10 One Arm Kettlebell Suitcase Deadlift  (per arm)

Record your rounds.

FRIDAY FlAB AWAY:

Complete 3 rounds of the following

16 Pushup-to-Plank

8 Weighted Side Bends  (each side)

Have a great weekend and great Spring Break to those of you on the academic calendar!