December 9, 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 MAX time Plank.


Complete as many rounds as possible in 18 minutes

Run 0.2 miles

20 Dumbbell Plank Rows  (10/arm)

12 Dumbbell Thrusters

16 Box Jumps or Box Step-Ups

Record any modifications you used to complete this workout and your rounds completed.