September 16, 2015 Sam Mugavero

09/17/2015

THURSDAY 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: Every minute on the minute for 16 minutes

Odd Minutes:

10 Lunge steps with Kettlebell Pass Through

5 Goblet Squats

Even Minutes:

Sprint 200 yards

Then…

#2: Complete 3 rounds of the following

30 seconds Glute Bridges

30 seconds Side Plank with Leg Lift (right)

30 seconds Side Plank with Leg Lift (left)

30 seconds Plank

30 seconds REST

Record your weight used in #1.