Daily Session 5/26/13

General Warm Up: 10 minutes of various athletic movements (skips, jogs, high knees, butt kickers, shuffles, etc.)

Dynamic Stretch: 5-10 minutes

Prep: 2 Rounds (use light dB’s & perform each exercise for 30 sec)

Alternating Side Lunges

Shoulder Punches

Squat & Swing

Bucket #1: 3 Rounds – 2 min rest between rounds (work at 85-95% max effort)

dB High Pull x 10

dB Front Squat x 10

Bike for 2 min (15 sec work/15 sec rest)

Bucket #2: 3 Rounds – 2 min rest between rounds (work at 85-95% max effort)

dB Thrusters x 10

dB Golf Squat x 10

Row 400m or Treadmill Run 400m

Home Workout: 3 Rounds – 2 min rest between rounds (work at 85-95% max effort)

Burpee x 30 sec

Skater Jumps x 30 sec

Jump Rope (high knee running) x 2 min

Conditioning Workout: Complete the following with 2 min rest between each exercise.

400m Run

400m Row

1/4 Mile Bike

1/4 Mile Bike

400m Row

400m Run

Cool Down: Static Stretch quads, hamstrings, groin and hip flexors.