June 15, 2016 Sam Mugavero

06/17/2016: Kettlebell Swings and Run/Walk!

Workout #169 of 366 (2016)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups,10 Squats, and MAX time Plankhold.

EQUIPMENT NEEDED: Kettlebell

Complete the following as quickly as possible (14 minute CAP)

Run 0.2 miles or walk 0.1 miles

50 Russian Kettlebell Swings

Run 0.4 miles or walk 0.2 miles

25 Russian Kettlebell Swings

Run 0.4 miles or walk 0.2 miles

50 Russian Kettlebell Swings

Run 0.2 miles or walk 0.1 miles

Record your time.

FRIDAY FLAB AWAY!

80 X-Situps as quickly as possible