September 11, 2013 Sam Mugavero

09/14/2013

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:Timing device.

Run!

Complete 3 rounds of the following

Sprint 100 yards, rest 30 seconds

Sprint 200 yards, rest 1 minute

Sprint/Run 400 yards, rest 2 minutes

Record your splits for each distance. Average your times for the 3 rounds.

 

Coach Justin working those biceps after a long run on the beach!