April 24, 2013 Sam Mugavero

04/25/2013

 

THURSDAY WORKOUT

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

“Three -for”

#1: Complete as many rounds as possible in 9 minutes

Sprint 200 yards

12 Burpees

24 Russian Kettlebell Swings

36 Mountain Climbers  (each leg is 1 rep)

***Rest 2 minutes***

#2: Complete as many rounds as possible in 6 minutes

Sprint 100 yards

6 Burpees

12 Russian Kettlebell Swings

18 Mountain Climbers  (each leg is 1 rep)

***Rest 1 minute***

#3: Complete as many rounds as possible in 3 minutes

Sprint 50 yards

3 Burpees

6 Russian Kettlebell Swings

9 Mountain Climbers  (each leg is 1 rep)

Post your rounds for each workout to comments.

“AB”-ril Workout #25:

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

Plankfest!

1 minute Plank , 1 minute Side Plank(right), 1 minute Side Plank(left)