October 29, 2014 Sam Mugavero

10/31/2014 – Happy Halloween!

The next Running Endurance Class is NEXT SATURDAY November 8th at Barrett Park. The class starts at 9:00 AM and is open to everyone. This will be the only Running Endurance Class for the month, so please come out and get faster with us!

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

“Undead!”

Complete as many rounds as possible in 18 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 (New this year…a video! Check out that Woodward Warriors shirt in the video)

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 #31:

MAX Effort Plank

Have a great weekend and a Happy Halloween!