Friday, April 17, 2015

Friday 4/17 – Sprints/Abs

Leave for Beach promptly at 6:30am, 12pm, 5pm, and 7pm:

***NOTE – Sprinting in SOFT SAND at bottom of Tourmaline or Loring
A. Warm-up runs – 2 sets of increasing intensity

B. 8 sprints of 60-80 yards ALL-OUT (walk back to start)

all sprints were between 13-16 secs

C. Abs to be done back at gym after sprints

3 Rounds:

Bar Rollouts x 8-12 reps
NO REST
Sit-ups x 15-20 reps
NO REST
Hanging Oblique Knee Raises x 15-20 reps
Rest 2 min

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