Daily Session 4/18/13

Warm Up 5-10 minutes – ride, run, row or use multi directional movement patterns

Dynamic Stretch – 5-10 minutes

Prep: 2 Rounds

Jumping Jax x 40

Crunch x 30

Mountain Climbers x 20

Pike Push Ups x 10

Conditioning: 1/4 Mile Run

Bucket #1: 4 Rounds

dB Squat & Alt. OH Press x 8ea

dB Prone Rows w/Push Ups x 8ea

UE Hurdle Walkover x 8ea

Lat. Hurdle Hop x 8ea

Conditioning: 1/4 Mile Run

Bucket #2: 4 Rounds

TRX Row x 16

TRX 3-way Tucks x 16

SB Step Ups x 16

Rope Slams x 16 Double, 16 Single

PB Leg Curls x 16

Conditioning: 1/4 Mile Run

Home Workout: Complete as many rounds in 16 minutes. Rest 3-4 minutes. Then cut the reps in half and complete as many rounds in 8 minutes.

Mountain climbers x 20

BW Squats x 20

UE Towel Walk overs (place towel on ground, from a push up position move hands forward and backward over towel)

Lateral Towel Hops (place towel on ground and perform lateral hops over towel)

Double Leg & Single Leg Hip Lifts x 20ea

Conditioning: can be performed after the workout or on its own.

5 minutes of interval training – run for 14 seconds and jog for 6 seconds for a total of 5 minutes. 

Perform this 3 times with a 2 minute rest between rounds.

 

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