April 15, 2015 Sam Mugavero

04/17/2015 – Whoa…this is going to be a tough one!

FRIDAY WORKOUT

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

EQUIPMENT NEEDED:  Kettlebell

Complete as many rounds as possible in 15 minutes

Round 1: 15 Russian Kettlebell Swings, 5 Goblet Squats, Sprint 100m

Round 2: 30 Russian Kettlebell Swings, 10 Goblet Squats, Sprint 200m

Round 3: 45 Russian Kettlebell Swings, 15 Goblet Squats, Sprint 400m

Round 4: 60 Russian Kettlebell Swings, 20 Goblet Squats, Run 800m

Round 5: 75 Russian Kettlebell Swings, 25 Goblet Squats, Run 1600m

Record the total number of rounds and partial rounds you finished. If you finish all 5 rounds before the 15 minutes have expired, begin back at round 1 and keep going.

AB-ril Challenge #17:

3 Sets (use KB for the weight)

15 Weighted Side Bends(left)

15 Weighted Side Bends(right)