December 18, 2014 Sam Mugavero


Congrats to our awesome crew of racers in the Bedford Dasher 5K last Saturday! Lots of hardware was awarded to our group!


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).


3 Rounds:

Run 200 meters, Rest 60 seconds

Run 400 meters, Rest 90 seconds

Run 600 meters, Rest 2 minutes

Record your splits or each run. Chime in on Facebook.