August 27, 2015 Sam Mugavero

08/28/2015

FRIDAY 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 14 minutes

15 One Arm Kettlebell Swings (strong side)

5 Kettlebell Press (strong side)

20 meter Overhead Carry (strong side)

15 One Arm Kettlebell Swings (stronger side)

5 Kettlebell Press (stronger side)

20 meter Overhead Carry (strong side)

FRIDAY FlAB AWAY!

3 Rounds:

5 Windshield Wipers (Floor)

7 V-ups

9 Spiderman Plank (1/2 rep/side)

Record your rounds.