May 3, 2015 Sam Mugavero

05/05/2015 – Cinco de Mayo! Margaritas and…Swings!

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Kettlebell.

Ladder Time!

In 12 minutes, complete as much of the following sequence as possible

1 Goblet Squat, 4 Russian Kettlebell Swings, Sprint 50 meters

3 Goblet Squats, 8 Russian Kettlebell Swings, Sprint 50 meters

5 Goblet Squats, 12 Russian Kettlebell Swings, Sprint 50 meters

7 Goblet Squats, 16 Russian Kettlebell Swings, Sprint 50 meters

…9/20, Sprint 50 meters…11/24 Sprint 50 meters…keep adding 2 Goblet Squats and 4 Russian Kettlebell Swings until time expires.

Then…Rest 2 minutes and complete the following:

3 Rounds:

30 seconds Glute Bridges

30 seconds Hollow Rocks

Record your highest reps achieved on the Goblet Squats.