December 27, 2015 Sam Mugavero

12/28/2015: Kettlebell Workout!

#trashcan turkey…

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED: Kettlebell, Jump Rope

Complete 5 rounds of the following (18 minute CAP)

5 Kettlebell Kneeling Press (each arm)

10 One Arm Kettlebell Swings (each arm)

20 Kettlebell Heartbeats

40 Double Unders or  Jump Rope Skips

Sprint 200 yards

Record your time to complete.