December 7, 2015 Sam Mugavero

12/08/2015: Kettlebell Swings, Goblet Squats, and Burpees!

If you haven't already done so, don't forget to sign up for the…


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!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


Complete as many rounds as possible in 16 minutes.

20 Russian Kettlebell Swings

10 Goblet Squats

5 Burpees

Sprint 100 Yards

Record your rounds and the weight of your kettlebell.