May 6, 2014 Sam Mugavero

05/07/2014 – Swing into Summer Challenge Day 3!

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:  Kettlebell

Complete 4 rounds of the following (20 minute cap)

10 Russian Kettlebell Swings

2 Goblet Squats

15 Russian Kettlebell Swings

3 Goblet Squats

25 Russian Kettlebell Swings

5 Goblet Squats

Run 0.2 miles at a recovery pace

Go hard during the swings and squats, BUT use the rest as recovery. Record your time.

#sfswingintosummer