April 29, 2014 Sam Mugavero

04/30/2014

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell

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

4 Goblet Squats

12 Russian Kettlebell Swings

***Rest 2 minutes, then proceed to #2***

#2: Complete as many rounds as possible in 4 minutes

20 Kettlebell Ballistic Hand Picks (each hand is 1-rep)

10 Kettlebell Slingshot (5 each direction)

***Rest 1 minute, then proceed to #3***

#3:Complete as many reps as possible in 2 minutes

Burpees

“AB”-ril Workout #30 – LAST ONE!

3-minutes Plank