March 31, 2014 Sam Mugavero

04/04/2014

Reminder: Please join us tomorrow morning at 9:00 AM in Barrett Park for our Running Endurance Class. The workout is free, open to athletes of all levels and will end just before 10:00 AM.

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

EQUIPMENT NEEDED: None.

Complete 7 rounds of the following

In 90 seconds, complete the following

Sprint 200 yards

MAX rep Body Blasters

***Rest 30 seconds between rounds***

Record your total reps.

“AB”-ril Workout #4:

2 Rounds:

1 minute Side Plank (left)

30 seconds REST

1 minute Side Plank (right)

30 seconds REST