December 5, 2012 Sam Mugavero



LAST CHANCE!   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. Race starts at 9 AM tomorrow. Sign up for the race hereor sign up tomorrow AM before the race.


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Complete as many rounds as possible in 15 minutes

Sprint 200 Yards

8 Dumbbell Push Press

12 Dumbbell Plank Rows  (6/arm – alternate arms)

8 Dumbbell Suitcase Deadlifts

Post your rounds to comments.