June 18, 2015 Sam Mugavero

06/19/2015 – Friday Fun!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Morningsand 15 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell.

#1: Complete up to 10 rounds (8 minute CAP)

10 Russian Kettlebell Swings

100-yard sprint

***Rest 2 minutes***

#2: Complete 2 Rounds (4 minute CAP)

20 Walking Lunge Steps (10/leg)

10 Kettlebell Ballistic Hand Picks

5 Pike Pushups

Record your rounds and the object/weight you used for the OH Lungesteps.

FRIDAY FlAB AWAY!

Complete 3 Rounds:

20 Mountain Hoppers

10 V-ups

Have a great weekend!