December 1, 2015 Sam Mugavero

12/02/2015: Trunk Stability, Press, Squat, Run!

Hey Tri-Cities! Arches Brewery is coming to Hapeville!

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells or None.

Choose your own adventure!

#1: Complete as many rounds as possible in 15 minutes

Run 250 yards

10 Dumbbell Plank Rows (per side)

10 Dumbbell Shoulder Press

10 Dumbbell Front Squat

OR

#2: Complete as many rounds as possible in 15 minutes

Run 250 yards

20 Plank with Shoulder Taps   (each side is ½ rep)

10 Pike Pushups

10 Star Jumps

Record the workout you selected and total your rounds.

BEDFORD DASHER 5K!

Upcoming 5K Race in Fairburn! Please check out the Bedford Dasher 5K on December 12th! 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!