Daily Session 4/1/13

Warm Up & Dynamic Stretch: 10-20 min

Prep: 1 set of the following exercises

150 Jump Ropes

100 Mountain Climbers

75 Star Squats

50 push Ups

25 Dolly Pikes

Bucket #1: 3 sets

Bag Push x 4 total @ 15 yards

Rope Slams x 30

Alt Shoulder Press x 15 ea (split stance)

X Box Run x 4 (10 yard box)

Plate Tucks x 10

Sand Bell Sit Up x 10

Sand Bell Side Lunge & Fig 8 x 15ea (fig 8 btwn lunges)

TRX SL Inverted Rows x 8ea

Bucket #2: 3-5 sets

Sand Bell Rotating Thrusting (rotate at top with press) x 4ea

Leg Lift 4 sec Down/1 sec Up w/Sand Bell Hold x 8

10 kcal Bike

300 yard Shuttle

Cool Down: static stretching

Conditioning: (optional) 3 sets with 3 mins rest between sets

Set 1: 5 sec sprint/20 sec rest x 20

Set 2: 5 sec sprint/15 sec rest x 15

Set 3: 5 sec sprint/10 sec rest x 10

The Last 30 Posts

Categories

Monthly Archives

%d bloggers like this: