October 22, 2014 Sam Mugavero

10/23/2014

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

#1:  Complete 5 Rounds of the following. Rest 1 minute between rounds.

Run 200 meters

14 Kettlebell Clean and Press (7 per arm)

17 Kettlebell Heartbeats

20 Kettlebell Split Squat (10 per leg)

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

ABtober Workout #23:

Accumulate 1 minute of Hollow Body Hold