March 31, 2014 Sam Mugavero

04/02/2014

The next Running Endurance Training Class is 9:00 AM Saturday (04/05) in Barrett Park. Hope to see you all there! As a reminder, the class is free and all are welcome to attend. Bring the family for some fun in the park.

WEDNESDAY 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).

EQUIPMENT NEEDED:  Dumbbells

Buy-In:  4 minutes to run 0.4 miles and recover

then…

Complete as many rounds as possible in 10 minutes

100 yard sprint

5 Dumbbell Thrusters

10 Pushups

then…

Cash-out: 2 minutes to run 0.2 miles.

Record your rounds and your times for the 0.4 and 0.2 mile runs.

“AB”-ril Workout #2

4 minute Tabata alternating between Flutter Kicks and Glute Bridges.