December 8, 2014 Sam Mugavero



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 20 minutes. At minute 4, 8, 12, and 16, stop perform 6 Burpees. Pick up where you were before the burpees.

20 Russian Kettlebell Swings

15 Kettlebell Ballistic Hand Picks

10 Goblet Squats

Sprint 100 Yards

Record your rounds.

Upcoming 5K Race in Fairburn! Please check out the Bedord Dasher 5K on December 13th! Last year, we had 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 linkto register and I hope to see many of you there!