October 1, 2014 Sam Mugavero

10/03/2014 – Dumbbells for Days!

Reminder! Running Endurance Training is at the Woodward Academy Willingham Field Complex tomorrow at 9:00AM. Hope you can make it!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.


Complete 4 Rounds of the following

24 Dumbbell Plank Rows (12/arm)

12 Squat Thrust Deadlifts

6 Dumbbell Shoulder Press

Run 200 yards

***When you finish, do the ABtober workout, then walk 200 yards***

ABtober Workout #3:

60 seconds Plank

Record your results. Logging your workouts is important so you can track progress.