February 20, 2014 Sam Mugavero

02/22/2014 – Happy Birthday, Tia!

Happy Birthday, Tia! That’s right, my first little girl, Tia, is turning 10 years old today and is still a threat to squirrels everywhere! She also has a new BFF since Lilly joined our family back in October!














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).

Complete 6 rounds of the following HILL work:

15-seconds Hill Sprint

Rest 45 seconds

30-seconds Hill Sprint

Rest 90 seconds

Record your distance covered for each split. Chime in on Facebook.

“Flexuary” Stretch and Mobility Challenge – Day #22:

Hamstrings with the Foam Roller

After some tough uphill sprinting today, give your hamstrings some relief with the foam rolling technique in THIS VIDEO.