January 22, 2016 Sam Mugavero

01/23/2016: Running Intervals / Rowing Intervals / Long Endurance Work!

Saddle up, Partner!

Workout #23 of 366 (2016)

SATURDAY WORKOUT

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).

RUNNING

Run 1 mile. Rest exactly ½ the amount of time it took you to run the mile.

2 Rounds:

Run 0.5 mile. Rest exactly ½ the amount of time it took you to run the 0.5 mile.

2 Rounds:

Run 0.25 mile. Rest exactly ½ the amount of time it took you to run the 0.25 mile.

OR…

ROWING

Row 2000 meters. Rest exactly ½ the amount of time it took you to finish.

2 Rounds:

Row 1000 meters. Rest exactly ½ the amount of time it took you to finish.

2 Rounds:

Row 500 meters. Rest exactly ½ the amount of time it took you to finish.

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