May 1, 2013 Sam Mugavero

05/03/2013

 

Good luck to everyone running the Tricities Race tomorrow! There is still time to sign up! See the link in the upper right corner of this page!

FRIDAY 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)

Complete the following 5 rounds as quickly as possible

Round 1:  50 reps of each

Russian Kettlebell Swings,  Situps,  Kettlebell Ballistic Hand Picks

Round 2:  40 reps of each

Russian Kettlebell Swings,  Situps,  Kettlebell Ballistic Hand Picks

Round 3:  30 reps of each

Russian Kettlebell Swings,  Situps,  Kettlebell Ballistic Hand Picks

Round 4:  20 reps of each

Russian Kettlebell Swings,  Situps,  Kettlebell Ballistic Hand Picks

Round 5:  10 reps of each

Russian Kettlebell Swings,  Situps,  Kettlebell Ballistic Hand Picks