May 27, 2014 Sam Mugavero



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)

EQUIPMENT NEEDED:  Kettlebell, Jump Rope

#1:  Complete 5 rounds of the following

50 Jump Rope Skips

10 Kettlebell Clean and Press (5 per arm)

10 Kettlebell Heartbeats

10 Kettlebell Split Squat (5 per leg)

**Rest until you are recovered***

#2:  Complete 3 rounds of the following. Focus on making every rep perfect. Hold each Glute Bridge for 2 seconds.

15 Mountain Hoppers (each leg is ½ rep)

15 Plank Jacks

15 Glute Bridges

Record your results. Any difficulties with the movements? If so, write it down and ask questions.