June 13, 2013 Sam Mugavero

06/14/2013

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.

Complete as many rungs of the following ladder as possible in 14 minutes:

Round 1:

2 Pushups, 4 1-Arm Kettlebell Thrusters (2 per side),

6 Lunge steps with Kettlebell Pass Through (each leg is 1 rep)

Round 2:

4 Pushups, 6 1-Arm Kettlebell Thrusters (2 per side),

8 Lunge steps with Kettlebell Pass Through (each leg is 1 rep)

Round 3:

6 Pushups, 8 1-Arm Kettlebell Thrusters (2 per side),

10 Lunge steps with Kettlebell Pass Through (each leg counts)

 

Continue to add 2 repetitions to each exercise per rung until time expires.

 

FRIDAY FlAB AWAY:

1 min Side Plank (Left)

1 min Side Plank (Right)

1 min Plank

Post your “rungs” to comments.

 

Two-thirds of TEAM UNDERWOOD…

Luke, where is your bike?