April 7, 2013 Sam Mugavero




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

Complete the following as quickly as possible (20 minute cap)

Run 400 meters

50 Russian Kettlebell Swings (feel free to go heavier with these)

50 Situps

Run 400 meters

40 Russian Kettlebell Swings

40 Situps

Run 400 meters

30 Russian Kettlebell Swings

30 Situps

Run 400 meters

20 Russian Kettlebell Swings

20 Situps

Run 400 meters

10 Russian Kettlebell Swings

10 Situps

Post your time to comments.

“AB”-ril Workout #9:

Perform after you have completed the warmup or at the conclusion of your workout.

Accumulate 2 minutes of  Superman Hold

Congrats to Kim M. and Amy U. for completing the Cooper River Bridge Run this weekend!