April 9, 2014 Sam Mugavero

04/12/2014

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Timing Device.

Complete the following

3 Rounds:

Run 100 meters, Rest 30 seconds

Run 200 meters, Rest 60 seconds

Run 400 meters, Rest 90 seconds

*All runs should be all out effort.

Record your total time and splits for the individual distances.

“AB”-ril Workout #12

Complete 3 rounds:

10 Bird Dogs   (per side)

10 Dead Bugs (per side)