October 10, 2012 Sam Mugavero

10/12/2012

 

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Complete as many rounds as possible in 20 minutes of:

80 Jump Rope Skips  or 40 Lateral Jumps  (over a Kettlebell or Dumbbell)

4 Turkish Getups (2/arm, use Kettlebell or Dumbbell)

20 Kettlebell Snatch (10/arm, alternate as needed)

10 Kettlebell Windmill  (5/side)

Post your time and weekend plans to comments.  

“Abtober” Workout #12:  45 Weighted Situps (hold DB or KB to your chest)