Daily Session 4/19/13

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

Dynamic Stretch – 5-10 minutes

Prep: 2 Rounds

X-Box Run x 4

Shoulder Punches x 25ea

dB Squat & Swing x 10

Jump rope x 100

OH Sand bag walk @ 15 yards with Rev Bear Crawl and SB pull x 4

Skater Jumps x 10ea

Walk outs x 10

Burpee and Med Ball Slam x 10

Bucket #1: 3 Rounds

dB V-Ups x 12

Spiderman push ups x 5ea

dB Front Raise x 4

dB Lat Raise x 4

250 yard shuttle run (cones set at 5, 10, 15, 20 and 25 yards) x 1

Bucket #2: 3 Rounds

dB Squat x 3

dB RDL x 3

dB Pile Driver x 3

Hollow Sprint (cones at 20 yards apart for 120 yards) x 2

Home Workout: Complete 5 Rounds of the following exercises

10 x Band Rows

10 x Push Up with alternating circles at the bottom

10 x side lunge

Jumping Jacks x 100

Conditioning Workout: Bike Workout   

5 minute warm up (level 1) over 60 rpm’s

3 minutes (level 1) over 110 rpm’s

1 minute (level 1) over 70 rpm’s

Repeat 7x

5 minute cool down (level 1) over 60 rpm’s

 

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