April 8, 2015 Sam Mugavero



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

EQUIPMENT NEEDED: None or Kettlebell.

Complete 3 Rounds of the following:

30 seconds Jumping Squats or  Goblet Squats

1 minute Speed Skaters

30 seconds Glute Bridges or Kettlebell Snatch (left arm)

1 minute Lunge Steps

30 seconds Squat Thrusts or  Kettlebell Snatch (right arm)

1 minute REST

Record the weight you used for the KB movements.

“AB”-ril Workout #13

2 Rounds:

25 Situps

15 Plank Jacks