October 15, 2014 Sam Mugavero

10/17/2014

Reminder: Running Endurance Training is tomorrow morning at the Willingham Field Complex at Woodward Academy! Please park in the parking lot ONLY!

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

3-6-9-12-15-12-9-6-3 reps of Goblet Squats superset with

6-12-18-24-30-24-18-12-6 reps of Russian Kettlebell Swings

then,

Run 0.5 miles as quickly as possible.

Record your time and weight used.

ABtober Workout #17:

2 Rounds:

30 seconds Side Plank (right)

30 seconds Plank

30 seconds Side Plank (left)

Have a great weekend!