March 27, 2014 Sam Mugavero

03/28/2014

FRIDAY WORKOUT

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

EQUIPMENT NEEDED:  Kettlebell   

Complete the following:

#1:  Complete as many rounds of the following complex as possible in 5 minutes

Right arm

3 One Arm Kettlebell Swings– 1 Kettlebell Clean– 5 One Arm Kettlebell Press

Left arm

3 One Arm Kettlebell Swings– 1 Kettlebell Clean– 5 One Arm Kettlebell Press

Completing on both arms = 1 Complex

***Rest 90 seconds before beginning #2***

#2:  Goblet Squat-Swing Ladder

Complete as many rounds as possible in 7 minutes

Round #1: 2 Goblet Squats, 4 Russian Kettlebell Swings

Round #2: 4 Goblet Squats, 8 Russian Kettlebell Swings

Round #3: 6 Goblet Squats, 12 Russian Kettlebell Swings

Round #4: 8 Goblet Squats, 16 Russian Kettlebell Swings

Rounds #5-?: +2 Goblet Squatsand +4 Russian Kettlebell Swingsto the previous round.

Record your rounds for the #1 and #2.

FRIDAY FlAB AWAY!

Complete 30 Dead Bugs (each side is ½ rep). Focus on a controlled, slow pace with excellent form. If your form deteriorates, stop working. The form and pace are more important than the quantity.

Have a nice weekend!