October 24, 2013 Sam Mugavero

10/25/2013

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 and Jump Rope

Complete the following two workouts:

#1: 50-40-30-20-10 reps of (8 minute cap)

Russian Kettlebell Swings

Jump Rope Skips  (substitute 2:1 Singles, if needed)

***Rest 2 minutes***

#2: 25-15-5 reps of

Mountain Climbers (each leg is ½ rep)

Goblet Squats

Donkey Kicks  (over KB)

***Rest 2 minutes***

FRIDAY FlAB AWAY

Complete the following:

40 V-ups

40 Good Mornings (use KB for weight)

Record your time for the two workouts and the FlAB Away.