December 9, 2013 Sam Mugavero

12/13/2013

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

“Paraskevidekatriaphobia!” – Apparently being able to pronounce this word is one of the cures for this strange phobia…if you can pronounce it in the middle of this workout, you might be able to cure all of western civilization! Not sure what it is…? Read and listen about it HERE!

Complete the following as quickly as possible

Run 1300 meters (approximately 0.8 miles)

then…

13 reps of each exercise below (in order)

Grasshoppers  (each leg is ½ rep)

Goblet Squats

Donkey Kicks  (over KB)

Kettlebell Ballistic Hand Picks  (each hand is 1 rep)

Jumping Squats

Kettlebell Swing to Squat

Jumping Lunge Steps  (each leg is ½ rep)

Russian Kettlebell Swings

Close Grip Pushups

Kettlebell Slingshot (13 clockwise, 13 counter clockwise)

V-ups

Kettlebell Skull Crusher   

Burpees

DONE!

FRIDAY FlAB AWAY

MAX effort Plank Test! Hang in there as long as possible.

Record your results. Logging your workouts is important so you can track progress.

Oh yea…be careful of black cats, stepping on a line or a crack, and/or anything wearing the number 13, like Alex Rodriguez.