October 1, 2015 Sam Mugavero

10/02/2015

FRIDAY 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

30 seconds One Arm Kettlebell Swings (right), 15 seconds REST

30 seconds Press(right), 15 seconds REST

1 minute Half Turkish Get-ups (right), 30 seconds REST

30 seconds One Arm Kettlebell Swings (left), 15 seconds REST

30 seconds Press (left), 15 seconds REST

1 minute Half Turkish Get-ups (left), 30 seconds REST

1 minute to Run 100 yards and REST

Record your weight used.

ABtober Workout #2:

3 minutes to complete as many rounds as possible of the following

4 V-ups

8 Situps

12 Flutter Kicks