April 15, 2014 Sam Mugavero

04/16/2014 – Conditioning!

NOTE:  Running Endurance Training will NOT be held this weekend to avoid conflicts with the Easter Holiday. The next class will be held on Saturday April 26th at 9:00 AM in Barrett Park. Hope to see you there for one last session to prep for the Tri-Cities race!

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Kettlebell

Complete as many rounds as possible in 15 minutes

Round 1: 15 Russian Kettlebell Swings, 5 Pushups, Sprint 100m

Round 2: 30 Russian Kettlebell Swings, 10 Pushups, Sprint 200m

Round 3: 45 Russian Kettlebell Swings, 15 Pushups, Sprint 400m

Round 4: 60 Russian Kettlebell Swings, 20 Pushups, Run 800m

Round 5: 75 Russian Kettlebell Swings, 25 Pushups, Run 1600m

Record the total number of rounds and partial rounds you finished. If you finish all 5 rounds before the 15 minutes have expired, begin back at round 1 and keep going.

AB-ril Challenge #16

4 Rounds

16 Mountain Hoppers

16 Bird Dogs (8 per/arm – hold 2 seconds each)