August 28, 2012 Sam Mugavero

08/29/2012

WEDNESDAY 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)

#1:  5 minutes to complete

250 Jump Rope skips and as many Russian Kettlebell Swings  as possible.

***Rest 1 Minute***

#2: Tabata – Alternate between the two exercises for a total of 4 minutes (4 rounds of each exercise). The Tabata Protocol uses intervals of 20 seconds work followed by 10 seconds of rest. Each work/rest period is a round.

Goblet Squats w/Kettlebell

Kettlebell Figure 8

***Rest 1 Minute***

#3: 5 minutes to complete

0.2 mile run and as many Burpee-to-Sumo Deadlift High Pull  as possible (*Note: Do not perform the pushup with this movement)

***Rest 1 minute***

#4: Tabata – Alternate between the two exercises for a total of 4 minutes (4 rounds of each exercise).

Russian Twists

Plank                                                                           

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