March 18, 2015 Sam Mugavero

03/19/2015

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED: Kettlebell

Complete the following as quickly as possible (15 minute cap)

30-20-10 reps

Goblet Squats

One Arm Kettlebell Swings (per side)

Kettlebell Split Squat  (per side)

V-ups

Bear Crawl (in meters)

***If you get done, in less than 12 minutes, perform 3 sets of 5 reps (each side) of Kettlebell Windmill.***

Record your time.