November 15, 2012 Sam Mugavero

11/16/2012

 

FRIDAY WORKOUT

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

“Task Force”

Task #1:Complete as many rounds as possible in 5 minutes

20 Yard Bear Crawl

8 One Arm Kettlebell Push Press   (4/arm)

12 Situps

Task #2:Complete as many rounds as possible in 6 minutes

8 Pushups

16 Leg Lifts

8 Kettlebell Skull Crusher

Task #3: Complete as many reps as possible in 4 minutes (alternate arms)

Turkish Getups          *Go slow and focus on perfect form

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