July 25, 2013 Sam Mugavero

07/29/2013

 

MONDAY 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

Complete as many rounds as possible in 16 minutes

5 One Arm Kettlebell Suitcase Deadlift (right arm)

1 Kettlebell Cleans (right arm)

5 One-Arm Kettlebell Front Squats (right arm)

1 One Arm Kettlebell Push Press (right arm)

5 Kettlebell Windmill (right arm)

Sprint 100 Yards

5 One Arm Kettlebell Suitcase Deadlift (left arm)

1 Kettlebell Cleans (left arm)

5 One-Arm Kettlebell Front Squats (left arm)

1 One Arm Kettlebell Push Press (left arm)

5 Kettlebell Windmill (left arm)

Sprint 100 yards

Record your rounds.