Dirtbag Runners workout for July 4.

From Andrew Cotterill!

“Hi Dirtbags! This week I'mhelping lead the workout with Andy still away. Lets meet at Cougar Creek at 6pm for a fast hills pyramid:
30s, 30, 45, 60, 90, 90, 90, 60, 45, 30, 30 - we'll regroup at the bottom each time so plenty of recovery. This is a great one for our form and speed, hope to see you there!”