November 8, 2013 admin

11/13/2013

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED: Kettlebell

Buy-In: 0.2 mile run (MAX effort)

Every minute on the minute for 12 minutes complete the following

Odd Minutes

15-20 Russian Kettlebell Swings  (adjust quantity based on your fitness level)

Even Minutes

20 Speed Skaters

4 Squat Thrusts

Cash-Out: 0.2 mile run (MAX effort)

Record any modifications you used to complete this workout and your run times.