October 14, 2015 Sam Mugavero

10/16/2015 – Good luck tomorrow to our 5K on the Runway Runners!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

Complete the following as quickly as possible (12 minute CAP)

2-4-6-8-10-8-6-4-2 reps of Goblet Squats superset with

6-12-18-24-30-24-18-12-6 reps of Jumping Jacks

then,

Run 0.6 miles as quickly as possible. (3 laps at Barrett Park)

Record your time and weight used.

ABtober Workout #16:

3 minutes:

10 V-ups

5-yard Traveling Plank