October 15, 2013 Sam Mugavero

10/18/2013

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

“3 x 2 x 5”

#1: Complete as many rounds as possible in 5 minutes

50 Yard Sprint (25 yards out and back)

10 Kettlebell Swings  (AMERICAN)

***REST 2 minutes***

#2: Complete as many rounds as possible in 5 minutes

10 Goblet Squats

20 Speed Skaters

***REST 2 minutes***

#3: Complete as many rounds as possible in 5 minutes

50 Russian Kettlebell Swings

5 Hatemakers

Record how many rounds you achieved in each workout.

FRIDAY FlAB AWAY

Complete 2 rounds of the following

1 minute Plank, 1 minute Supine Bicycle, 1 minute Superman Hold

Happy Friday!