May 14, 2015 Sam Mugavero

05/15/2015

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

“3×5”

#1:  Complete as many rounds as possible in 5 minutes

15 Russian Kettlebell Swings

Sprint 100 yards

***Rest 1 minute***

#2:  Complete as many rounds as possible in 5 minutes

8 Bootstrapper Kettlebell Squats

4 Broad Jumps

***Rest 1 minute***

#3: Complete as many rounds as possible in 5 minutes

10 Kettlebell Goblet Cleans

5 Goblet Squats

Sprint 50 yards

FRIDAY FlAB AWAY

2 rounds:

30 seconds Glute Bridges

30 seconds Situps

30 seconds Flutter Kicks

Record your results. Logging your workouts is important so you can track progress.