Daily Session 3/13/13

Warmup and Stretch

15-20 minutes

Dynamic Prep-3 Rounds

Jump Rope x 100 revolutions

Medicine Ball Squat and Overhead Throw x 25

Spiderman Pushups x 5 each way

Single Leg Lateral hops x 5 each leg

Stations- 2 Rounds-1:00 at each station, switch at :30 when indicated

Plate Hops/Quick Steps :30/:30

Dumbbell Sumo Squat/Dumbbell Squat :30/:30

Rear Foot Elevated Split Squat with Sandbag overhead press (switch legs during round 2)

Dummie Flip

Cone Hops

Dumbbell high pull/Dumbbell overhead press :30/:30

Line hops to sprint @ 20 yards

Bike Sprint


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