May 14, 2014 Sam Mugavero

05/17/2014 – Interval Day!

#sfswingintosummer Day #13…keep swinging, you're almost there!

SATURDAY 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).

Ladder Up…it’s Interval time!

Complete the following

Run 15 seconds, Rest 30 seconds

Run 30 seconds, Rest 45 seconds

Run 60 seconds, Rest 60 seconds

Run 2 minutes, Rest 90 seconds

Run 4 minutes, Rest 2 minutes

Run 2 minutes, Rest 90 seconds

Run 60 seconds, Rest 60 seconds

Run 30 seconds, Rest 45 seconds

Run 15 seconds, Rest 30 seconds

Record your total distance covered over all intervals.