December 8, 2011 Sam Mugavero

12/09/2011

This might be painful…

FRIDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 squats, 30 jumping jacks and accumulate 2 minutes of plank.

Run, Push, Swing, Sit”

Workout: Today’s workout will be done as a 20 minute ladder. After completing each round, you will increase the reps of each exercise. Your goal is to complete as many rounds as possible in 20 minutes.

Round 1:  1 Twenty Yard Shuttle Sprint, 2 Pushups, 3 Kettlebell Swings, 4 Sit-ups

Round 2:  2 Twenty Yard Shuttle Sprints, 4 Pushups, 6 Kettlebell Swings, 8 Sit-ups

Round 3: 4 Twenty Yard Shuttle Sprints, 8 Pushups, 12 Kettlebell Swings, 16 Sit-ups

Round 4: 8 Twenty Yard Shuttle Sprints, 16 Pushups, 24 Kettlebell Swings, 32 Sit-ups

Round 5:16 Twenty Yard Shuttle Sprints, 32 Pushups, 48 Kettlebell Swings, 64 Sit-ups

Rounds 6 – ∞: Keep doubling the reps of each exercise until time is up.

***For the ten yard shuttle sprints, set up cones 10 yards apart and run out and back. ***

Post rounds/reps to comments.