April 15, 2015 Sam Mugavero

04/16/2015 – Champs!

Check out our family of champions! Ben (left) won 1st overall, Ashley 1st in her age group, and Jane Grahaminator 1st in her age group at the Hapeville Spring 5K! Congrats Champs!

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  None.

Complete 4 Rounds: (20 minute time cap)

16 Box Jumps  or Box Step-Ups

8 Pike Pushups

16 Side Lunges (8 per leg)

8 Squat Thrusts

Sprint 200 meters

AB-ril Challenge #16

3 Rounds

16 Leg Lifts

16 Bird Dogs (8 per/arm – hold 2 seconds each)