September 24, 2013 Sam Mugavero

10/04/2013

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps(each foot).

EQUIPMENT NEEDED:  Kettlebell

GOAL: Complete 300 Russian Kettlebell Swings as quickly as possible. (20-minute time cap)

Here’s the catch, every EVEN minute, stop and do 10 Squats; every ODD minute, Sprint 100 yards before continuing your Kettlebell Swings.

Friday FlAB Away

Accumulate 5 minutes in Plank position.

Record your time for the swings or what number you got to if you did not finish in the 20 minutes.