September 21, 2013 Sam Mugavero

09/26/2013

THURSDAY 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, Jump Rope

“Get-Up Ladder”

Complete as many “rungs” of the following ladder as possible in 20 minutes

Rung #1:

1 Turkish Getup (per side), 1 One Arm Kettlebell Push Press (per side), 1 Kettlebell Split Squat (per side), 1 One Arm Kettlebell Swings (per side), 10 Jump Rope Skips

Rung #2:

2 Turkish Getups (per side), 2 One Arm Kettlebell Push Press (per side), 2 Kettlebell Split Squat (per side), 2 Kettlebell Split Squat (per side), 20 Jump Rope Skips

…Continue adding 1 rep to each KB movement and 10 reps to the Jump Rope Skips every “rung” until time expires.

Record your rungs.

WALK/RUN Challenge at WOODWARD ACADEMY!

Are you doing the Woodward Academy Walk/Run Challenge?  

If so, HERE! are some great tips for improving your walking form/posture.