October 22, 2014 Sam Mugavero

10/24/2014

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, Jump Rope

Complete 3 Rounds of the following. THE CATCH… You have 4 minutes to complete each round. If time remains after you have completed the round, you may rest or perform a Squat Hold until the next 4-minute interval begins.

50 Russian Kettlebell Swings

30 Jumping Jacks

10 Jumping Lunge Steps (5/leg)

50-yard Bear Crawl

Record the weight of your kettlebell and the results of this workout.

ABtober Workout #24:

Complete 3 rounds as quickly as possible

20 Mountain Hoppers (each leg is ½ rep)

10 Plank Jacks

20 Glute Bridges

Have a great weekend!