April 15, 2013 Sam Mugavero

04/16/2013 – 5 K Champs!


CONGRATS to JANE G., LILIANA M., and ASHLEY G, for their top notch performances at the Hapeville 5K this past weekend! Way to go ladies!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.


#1: Complete as many rounds as possible in 9 minutes

63 Jump Rope Skips

21 Dumbbell Suitcase Deadlifts

15 Box Jumps

***Rest 2 minutes***

#2: Complete as many rounds as possible in 6 minutes

42 Jump Rope Skips

14 Dumbbell Front Squats

10 Box Jumps

Post your rounds to comments.

“AB”-ril Workout #16:

Perform after you have completed the warmup or at the conclusion of your workout.

3 Rounds: 30 Side Plank  hold each side, then rest 30 seconds