July 20, 2012 Sam Mugavero

07/21/2012

 

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 15 Pushups, 15 Squats, and 60 second Plank      .

This is a tough and long one. You can scale this workout by reducing the number of “rungs on the ladder” meaning instead of going 1-10, try going from 1-7. Remember, you need to climb down the ladder once you are up there, so keep that in mind when you are determining your rep scheme.

Complete the following as quickly as possible

1 Burpee, 1 Kettlebell Snatch  (Right Arm), 1 Kettlebell Snatch  (Left Arm)

2 Burpees, 2 Kettlebell Snatch  (Right Arm), 2 Kettlebell Snatch  (Left Arm)

3-8…

9 Burpees, 9 Kettlebell Snatch  (Right Arm), 9 Kettlebell Snatch  (Left Arm)

10 Burpees, 10 Kettlebell Snatch  (Right Arm), 10 Kettlebell Snatch  (Left Arm)

0.5 mile run

10 Burpees, 10 Kettlebell Snatch  (Right Arm), 10 Kettlebell Snatch  (Left Arm)

9 Burpees, 9 Kettlebell Snatch  (Right Arm), 9 Kettlebell Snatch  (Left Arm)

8-3…

2 Burpees, 2 Kettlebell Snatch  (Right Arm), 2 Kettlebell Snatch  (Left Arm)

1 Burpee, 1 Kettlebell Snatch  (Right Arm), 1 Kettlebell Snatch  (Left Arm)

Have fun and post your time to comments.