April 9, 2014 Sam Mugavero


If you're looking for a local race to do tomorrow morning, come out and run the City of Hapeville Spring into Action Festival!  The 5K Run/Walk starts at 8:00 AM. You can register on site at 7:00 AM.  To view the race route, CLICK HERE.


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps(each foot).


Complete 4 Rounds of the following complex. In between each complex, run 400 meters at a recovery pace.

10 Dumbbell Plank Rows  (per arm)

10 Squat Thrust Deadlifts

10 Dumbbell Thrusters

10 Overhead Lungesteps (5/leg – both DBs Overhead with arms fully extended)

Record your total time and the weight you used for the DB movements.

“AB”-ril Workout #11

2 Rounds (each partner):

1 minute MAX rep Partner Leg Throwdowns

(5 burpee penalty each time the legs touch the ground during the minute of work)