August 19, 2013 Sam Mugavero

08/23/2013

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED: Slammer Ball, Kettlebell

Complete 4 Rounds of the following:

Station #1: 45 seconds MAX rep Pushups

15 seconds to travel to Station #2

Station #2: 45 seconds MAX rep Slam Balls

15 seconds to travel to Station #3

Station #3: 45 seconds MAX rep Lunge steps with Kettlebell Pass Through

15 seconds to travel to Station #4

Station #4: 45 seconds MAX rep Russian Kettlebell Swings

***1 minute REST in between rounds***

FRIDAY FlAB AWAY!

4 minutes Tabata alternating between:

Plank

Hollow Rocks

What not to do with the Slammer Ball…WATCH!

Have a great weekend!