October 11, 2013 Sam Mugavero

10/16/2013

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell, Jump Rope

Buy-In:  Run 0.2 miles

Complete the following as many rounds as possible in 16 minutes (try not to rest except when changing hands)

One Arm Kettlebell Suitcase Deadlift  (right arm)

Kettlebell Split Squat (right arm)

Kettlebell Cleans (right arm)

One Arm Kettlebell Push Press (right arm)

30 Double Undersor 10 attempts + 40 Jump Rope Skips

One Arm Kettlebell Suitcase Deadlift  (left arm)

Kettlebell Split Squat (left arm)

Kettlebell Cleans (left arm)

One Arm Kettlebell Push Press (left arm)

Cash-Out:  Run 0.2 miles

Record your rounds.