July 10, 2014 admin

07/17/2014

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED:Kettlebell

“300 Swings”

Complete the following as quickly as possible

10 rounds:

30  Russian Kettlebell Swings

Sprint 100 yards

Rest 30 seconds between rounds.

Record your time.