September 17, 2014 Sam Mugavero

09/18/2014 – Kettlebell and Sprint!

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:

20 Russian Kettlebell Swings

5 Goblet Squats

Even Minutes:

Sprint 200 yards

 

***REST 2 minutes then…***

#2:  Complete 2 rounds of the following

1 minute Dead Bugs

1 minute Superman Hold

1 minute Rest

Record your weight used in #1.