August 6, 2014 admin

08/08/2014

FRIDAY WORKOUT 

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

“Saddle up, Partner!”

In teams of two, complete the following. While one person is working on the movements, the other person is sprinting 200 yards. At the completion of the sprint, switch roles. You MUST work the exercises in the order written! There is a 14-minute time cap for completion, so get as much done as possible!

400 Russian Kettlebell Swings

200 Speed Skaters

100 Burpees  

Record the weight of your dumbbells.

FRIDAY FlAB AWAY

“Time to walk to the PLANK…”

2 Rounds:

10 Pushup-to-Plank

10 Side Plank with Leg Lift (left)

10 Plank Jacks

10 Side Plank with Leg Lift (right)