November 30, 2014 Sam Mugavero

12/01/2014 – How bout them abs?

 

BEDFORD DASHER 5K!

Upcoming 5K Race in Fairburn! Please check out the Bedford Dasher 5K on December 13th! Last year, we had several folks from our WA community participate in the race and all went home with some bling! The shirts are awesome and the race supports the Bedford School. Here’s the link to register and I hope to see many of you there!

MONDAY WORKOUT

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

EQUIPMENT NEEDED:  None

Complete 4 Rounds of the following

30 seconds MAX reps V-ups

30 seconds Glute Bridges

30 seconds MAX reps Mountain Hoppers

30 seconds Plank

2 minutes to run 200 yards + REST

Record your V-ups total.