October 17, 2013 Sam Mugavero


Good luck to Jane G. today as she tackles her first HALF MARATHON up in Athens, GA! We're all cheering for you Jane! Good luck to Jane's daughter, Ashley too!


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

EQUIPMENT NEEDED: Dumbbells, Jump Rope

Complete 3 Rounds of the following sequence

75 Double Unders

15 Dumbbell Thrusters

This one is a burner, cruise through it as quickly as possible. Record your workout results. Write down energy levels and fuel intake throughout the day.