October 19, 2012 Sam Mugavero

10/22/2012

 

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching       followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

“1-2-1”

Complete 4 Rounds of the following as quickly as possible

1 minute MAX reps Kettlebell Swings          

2 minutes MAX reps Jumping Lunge Steps  (Round 1),  Sumo Deadlift High Pulls(Round 2),  Goblet Squats(Round 3),  Burpees  (Round 4),

1 minute MAX reps 30 Yard Shuttle Run (15 Yards out and back)

Rest 1 minute

Post your reps for each round to comments.

“Abtober” Workout #22:  Complete 2 rounds of 15 Good Mornings  (use KB for weight) and 15 Bird Dogs(each side).