Daily Session 3/21/13

Warm Up & Dynamic Stretch: 10-20 min

Prep: 3 sets

dB OH Split Squat x 10ea

dB Get Off Me x 10ea

Lat Shuffle @ 5 yards x 3 laps, 4 laps, 5 laps

Conditioning: 

50 yard sprint with 15 sec rest x 3

100 yard sprint with 25 sec rest x 3

150 yard sprint with 35 sec rest x 3

Bucket #1: ASMRAP in 8 min

OH Sandbell Carry @ 25 yards x 1lap

dB Squats x 15

Broad x Jump x 8

Conditioning: 

50 yard sprint with 15 sec rest x 3

100 yard sprint with 25 sec rest x 3

150 yard sprint with 35 sec rest x 3

Bucket #2: 3 sets

dB incline chest press x 15

rear delt fly x 8

2 ft lateral cone hops x 10ea

Conditioning: 

50 yard sprint with 15 sec rest x 3

100 yard sprint with 25 sec rest x 3

150 yard sprint with 35 sec rest x 3

Cool Down: Static Stretch

*remember to consult with your physician before you start any exercise program.

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