August 18, 2014 Sam Mugavero

08/29/2014

REMINDER: There is no Barrett Park Boot Camp workout on Monday 9/1/2014 (Labor Day). Have a great weekend with your family and friends!

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

Buy-In: MAX rep Pushups. Form must remain perfect or your set is complete.

Complete as much of the following as possible in 12 minutes

30 Russian Kettlebell Swings

10 Broad Jumps

Cash-out:  MAX rep Pushups. Form must remain perfect or your set is complete.

FRIDAY FlAB AWAY!

4 minutes (alternating between exercises every 30 seconds)

Glute Bridges

Hollow Body Hold

Record your Total Pushups.