November 19, 2013 Sam Mugavero

11/21/2013

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10  Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED: Kettlebell

Complete the following as quickly as possible

Run 0.5 miles

50 Kettlebell Clean and Press  (25/arm – break up in as many sets as needed)

30 Pushups

10 V-ups

Run 0.5 miles

10 Squat Thrusts

30 Situps

50 Lunge Steps  (25/leg)

Run 0.5 miles

Record your workout results. Write down energy levels and fuel intake throughout the day.