October 1, 2014 Sam Mugavero

10/02/2014

Running Endurance Training this Saturday (10/4) will be at 9:00 AM at the Willingham Field Complex at Woodward Academy! All are welcome to attend. Please park in the PARKING LOT ONLY!

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

Complete 3 Rounds of the following

1 minute One Arm Kettlebell Swings (right)

30 seconds Half Turkish Get-ups (right)

1 minute One Arm Kettlebell Swings (left)

30 seconds Half Turkish Get-ups (left)

1 minute  Kettlebell Skull Crusher  

1 minute to Run 100 yards and REST

Record your weight used.

ABtober Workout #2:

45 seconds Plank