June 13, 2012 Sam Mugavero

06/14/2012

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 60 seconds of Plank Hold.

Complete the following

50 Russian Kettlebell Swings  (3 minute time limit – If you finish early REST)

Tabata Sit-ups(4 minutes – 20 seconds work, 10 seconds rest)

50 Jumping Jacks (1 minute time limit)

1 minute REST

50 Russian Kettlebell Swings  (3 minute time limit – If you finish early REST)

Tabata Pushups(4 minutes – 20 seconds work, 10 seconds rest)

4 minute run for distance (cover as much ground as possible)

Post your distance covered in the run and if you were able to complete each task in the time allotted. For the Tabata exercises, post your LOWEST 1 round total. Don’t forget to “LIKE” the workout if you performed it!