May 9, 2016 Sam Mugavero

05/10/2016: Kettlebell Swings, Goblet Squats, Burpees, V-Ups! What?!?

If you want a new Smugs Fitness shirt or tank and haven't ordered one yet, contact Coach Sam (sam[At]smugsfitness[dot]com) with your preference of shirt or tank and your size! Shirts are being ordered this week and will be ready just in time for Memorial Day weekend! 

Check out this post to find out the details about the shirt: SMUGS FITNESS SHIRTS

Workout #131 of 366 (2016)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.


In 16 minutes complete the following sequence as many times as possible


5 Russian Kettlebell Swings, 1 Goblet Squat

4 Russian Kettlebell Swings, 2 Goblet Squats

3 Russian Kettlebell Swings, 3 Goblet Squats

2 Russian Kettlebell Swings, 4 Goblet Squats

1 Russian Kettlebell Swings, 5 Goblet Squats

Sprint 50 Yards

1 Burpee, 5 V-ups

2 Burpees, 4 V-ups

3 Burpees, 3 V-ups

4 Burpees, 2 V-ups

5 Burpees, 1 V-ups

Sprint 50 yards

***Start back at the top***

Record the weight you used and the rounds you completed.