September 10, 2013 Sam Mugavero

09/12/2013

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 5 Pushups, 10 Squats, 10 Good Mornings and 15 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

#1: Run for 5 minutes and cover as much ground as possible.

#2: Complete 3 rounds of the following exercises. Complete one round of each exercise before repeating

30 seconds Kettlebell Heartbeats, 30 seconds rest

30 seconds Bear Crawl, 30 seconds rest

30 seconds Kettlebell Skull Crusher, 30 seconds rest

30 seconds Mountain Hoppers, 30 seconds rest

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

Squat Thrusts

Record your distance from #1 and the reps you completed in #3.