August 17, 2014 Sam Mugavero

08/26/2014

ATTENTION WOODWARD AM BOOT CAMPERS!

Please meet in the WEIGHT ROOM for our workout this morning!

TUESDAY 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:  Kettlebell

“The Basics”

Complete the following

#1:  6 minute Partner Russian Kettlebell Swings Ladder (“You go, I go” style). When the clock starts, Partner #1 will perform 1 swing, then put the Kettlebell down. Partner #2 will perform 1 swing, then put the Kettlebell down. Partner #1 will perform 2 swings, then Partner #2 will perform 2 swings…continue alternating in this manner until time elapses working to accumulate as many swings as possible.

#2: Complete 3 Rounds of the following

1 minute Russian Kettlebell Swings

45 Seconds Half Turkish Get-ups (right)

30 seconds Kettlebell Heartbeats

45 seconds Half Turkish Get-ups (left)

1 minute Russian Kettlebell Swings

1 minute Rest

Record the weight of the Kettlebell used for each exercise.