April 28, 2016 Sam Mugavero

04/30/2016: Running Endurance Workout – Short/Medium Sprints

The AB-ril Challenge ends today! You have until midnight to complete any missed workouts! Get it done and have some fun!

Workout #121 of 366 (2016)

SATURDAY WORKOUT

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

EQUIPMENT NEEDED:  Timing Device.

“2-4-8”

Complete 2 Rounds of the following

Run 200 meters, Rest 1 minute

Run 400 meters, Rest 2 minutes

Run 800 meters, Rest 3 minutes

“AB”-ril Workout #30:

Final AB-Ril Challenge Workout!

1 minute Hollow Body Hold

Rest 30 seconds

30 seconds Plank

Rest 15 seconds

1 minute Spiderman Plank

Record your split times for the runs.