December 17, 2012 Sam Mugavero

12/21/2012

 

FRIDAY WORKOUT

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

Complete as many rounds as possible in 20 minutes

20 Yard Shuttle Run  (out and back 10 yards)

16 Goblet Squats  w/Kettlebell

8 Kettlebell Swings

30 Yard Shuttle Run  (out and back 15 yards)

14 Goblet Squats  w/Kettlebell

10 Kettlebell Swings

40 Yard Shuttle Run  (out and back 20 yards)

12 Goblet Squats  w/Kettlebell

12 Kettlebell Swings

Post your rounds to comments.