March 31, 2014 Sam Mugavero

04/07/2014

MONDAY 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

Complete 10 rounds of the following (20 min cap or stop when form deteriorates)

2 Turkish Getups (1/arm)

4 One Arm Kettlebell Press (2/arm)

6 One Arm Kettlebell Rack Position Lungestep (3/leg/arm)

8 Kettlebell Heartbeats

 “AB”-ril Workout #7

Complete 3 rounds of the following

30 Russian Twists (use KB)

15 V-ups

Record your time.