August 29, 2013 Sam Mugavero

09/04/2013

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Kettlebell

#1: Complete the following

Run 1 minute, Rest 30 seconds

Run 30 seconds BACKWARD, Rest 1 minute

Run 1 minute, Rest 30 seconds

Run 30 seconds BACKWARD, Rest 1 minute

 

#2: Complete as many reps as possible in 3 minutes

Kettlebell Swing to Squat

***Rest 1 minute***

 

#3: Complete as many rounds as possible in 6 minutes

10 Kettlebell Slingshot(each direction – 20 total)

10 Kettlebell Halo with Ribbon(5 each direction)

***Try to keep the KB in your hands the entire 6 minutes***

 

Record your reps of #2 and rounds for #3.