June 23, 2012 Sam Mugavero

06/25/2012

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 30 Mountain climbers.

“4 x 4”

#1: Complete as many rounds as possible in 4 minutes

7 Pushups

7 V-ups

#2: Complete as many rounds as possible in 4 minutes

4 One-Arm Kettlebell Front Squats  (right arm)

4  One-Arm Kettlebell Press  (right arm)

4 One-Arm Kettlebell Front Squats  (left arm)

4 One-Arm Kettlebell Press  (left arm)

#3: Every minute on the minute for 4 minutes, SPRINT 100 yards. Use the remaining time in each minute to recover.

#4: Cover as much distance as possible in 4 minutes of walking lunge steps.

Post your distance covered for the lunge steps and any thoughts to comments. Please “LIKE” the workout if you performed it!

Comment (1)

  1. danisef

    Monday
    i like! Couldn’t get the link to work for the kettle bell front squats….