April 9, 2014 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 5 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlbell, Box/Bench/Wall

Every minute on the minute for 10 minutes

Sprint 100 yards and perform 5 Squats.

When the 11th minute begins, complete 3 rounds of the following as quickly as possible

35 Russian Kettlebell Swings

25 Situps

15 Box Jumps

Record your time.

“AB”-ril Workout #13


1 minute MAX rep Medicine Ball Woodchoppers (right side)

1 minute MAX rep Medicine Ball Woodchoppers (left side)

1 minute rest

*Note: You can sub a DB, KB, Rock, or any other object for the medicine ball if needed.


Great stuff in Hapeville yesterday! Congrats to Jane G., Shawn and Alisha S., and Liliana M. for finishing strong!