October 29, 2015 admin

10/30/2015: Deadlifts, Running, Zombies with Kettlebells?

Congrats to Diane and Bill Clapes for completing their 10-mile race last weekend! Great work, you two!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell or Dumbbell

 “Undead!”

Complete as many rounds as possible in 14 minutes

10 One Arm Kettlebell Suitcase Deadlift (Right arm – use KB or DB)

10 One Arm Kettlebell Suitcase Deadlift (Left arm – use KB or DB)

10 Zombie Getups

200 Yard Zombie Run (arms fully extended in front of you the whole time…need a little more, hold KB or DB in front of you while you run)

Record your rounds.

ABtober Workout #30:

MAX Effort StrongFirst Plank

Have a great weekend and Happy Halloween!