May 25, 2015 Sam Mugavero

05/29/2015

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

Complete the following pyramid. There will be a 100-meter Sprint between each level of the pyramid, both on the way up and down.

1 Kettlebell Goblet Clean-1-Goblet Squat-1 One Arm Kettlebell Press  (right arm)-1-One Arm Kettlebell Press  (left arm)

2-2-2-2

3-3-3-3

4-4-4-4

5-5-5-5

6-6-6-6

7-7-7-7…back down to 1-1-1-1.

Record the weight of your kettlebell.

FRIDAY FlAB AWAY!

Complete 11-9-7-5-3-1 reps of

Spiderman Plank (each leg = ½ rep)

Flutter Kicks (each foot = ½ rep)

Have a great weekend! It’s going to be sunny and warm tomorrow, so get out and run, walk, or play!