April 21, 2013 Sam Mugavero

04/22/2013

 

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

“3 x 5”

#1:  Complete as much of the following as possible in 5 minutes

Run 0.2 miles

50 Russian Kettlebell Swings

30 Pushups (hand release at bottom)

If time remains after you complete the pushups, hold Plank until time expires.

***Rest 1 minute***

#2:  Complete as much of the following as possible in 5 minutes

Run 0.2 miles

50 Squat Thrusts

30 Goblet Squats w/Kettlebell

If time remains after you complete the pushups, hold Plank until time expires.

***Rest 1 minute***

#3:  Complete as much of the following as possible in 5 minutes

Run 0.2 miles

50 Squats

30 Lunge Steps (each leg is 1 rep)

If time remains after you complete the pushups, hold Plank until time expires.

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“AB”-ril Workout #22:

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

2 minutes of Dead Bugs