December 2, 2013 Sam Mugavero


Upcoming 5K Race in Fairburn! Please check out the Bedord Dasher 5K on December 14th! Last year, we had 6 runners from our WA community participate in the race and all went home with some bling! The shirts are awesome and race supports the Bedford School. Here’s the link to register and I hope to see many of you there!


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, Dumbbell or Medicine Ball

Buy-In: 90 seconds Plank


Complete as many rounds as possible in 15 minutes

200 yard sprint

20 Overhead Lungesteps (use KB, DB, or MB – 10/leg)

10 Lateral Jumps  (over KB, DB, or MB)

5 Clapping Pushups (or hand release pushups)


Cash-out:90 seconds Plank

Record your rounds and the object/weight you used for the OH Lungesteps.