December 1, 2015 Sam Mugavero

12/03/2015: Jump Rope, Lunge, Burpee!

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED: Jump Rope.

#1: Complete as many rounds as possible in 14 minutes

60 Jump Rope Skips  or Double Unders

30 Walking Lunge Steps (total)

15 Burpees or  Squat Thrusts

#2: Complete 3 Rounds

30 seconds Hollow Rocks

30 seconds Glute Bridges

30 seconds REST

Record your rounds for #1.

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 registerand I hope to see many of you there!