December 2, 2012 Sam Mugavero



REMINDER: Sign up for the Bedford Dasher 5 K this weekend. The race benefits the Bedford School and all participants receive a long sleeve holiday shirt. Sign up for the race here!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

Complete 4 Rounds of the following

1 minute Jump Rope Skips or Double Unders  (mix and match if you want)

1 minute Leg Lifts

1 minute Burpees

1 minute Kettlebell Swings           

1 minute REST

Post your excitement for running the Bedford Dasher 5 K to comments.