October 21, 2015 admin

10/22/2015

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs  (hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell

Complete 5 Rounds of the following. Rest 1 minute between rounds. (20 Minute CAP)

Run 200 meters

14 One Arm Kettlebell Swings (7 per arm)

10 Kettlebell Heartbeats

6 Half Turkish Get-ups (3 per side) OR 6 Zombie Getups

Record your total time (rest included for rounds 1-4, but do not add a minute onto the end of round 5).

ABtober Workout #22:

Accumulate 90 seconds of Hollow Body Hold