November 30, 2014 Sam Mugavero

12/02/2014

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!

TUESDAY WORKOUT

Warmup:  Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps(each foot).

EQUIPMENT NEEDED:  Kettlebell

#1: Complete as many rounds as possible in 5 minutes

3 One Arm Kettlebell Press (right)

7 One Arm Kettlebell Swings (right)

3 One Arm Kettlebell Press  (left)

 7 One Arm Kettlebell Swings  (left)

***Rest 2 minutes before performing #2***

#2: Complete as many rounds as possible in 10 minutes

100-yard sprint

5 Half Turkish Get-ups (right)

5 Half Turkish Get-ups (left)

10 Weighted Cossack Squat (5/side)

Record your rounds and weight you used for the KB movements.