October 29, 2013 admin

10/31/2013 – Happy Halloween!

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:  Dumbbell or Kettlebell

“Undead!”

Complete as many rounds as possible in 18 minutes

10 One Arm Kettlebell Suitcase Deadlift (Right arm – use KB or DB)

10 One Arm Kettlebell Suitcase Deadlift (Left arm – use KB or DB)

10 Zombie Getups (no video, BUT here’s what you do! Start by lying on your back with legs fully extended on the ground and arms fully extended above your chest. From this position, stand up without using your arms or going to your knees. Your arms must stay fully extended in front of you for the duration of the movement. Finish the movement by returning to the starting position.

200 Yard Zombie Run (arms fully extended in front of you the whole time…need a little more, hold KB or DB in front of you while you run)

Record your rounds.