November 30, 2012 Sam Mugavero

12/02/2012

 

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

Running Day  – Complete the following

4 rounds of:

Run 200 meters (max effort), REST 1 minute between rounds

2 Rounds of:

Run 400 meters (max effort), Rest 2 minutes between rounds

1 Round of:

Run 800 meters (max effort)

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