Daily Session 4/23/13

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

Dynamic Stretch – 5-10 minutes

Prep: 2 Rounds

MB Chest x 20

MB Lat Hip Toss x 10ea

MB Slams x 20

Bucket #1: As Many Rounds As Possible (AMRAP) in 10 minutes 

Star Squats x 5 (=25 total reps)

Skater Jumps x 10ea (stick the landing)

Rev Bear Crawl w/Jog Return x 4 laps

Bucket #2: 4 Rounds

Broad Jump for 25 yards and then sprint 75 yards x 3 reps

dB Gunslingers x 8

Waterbuckets x 8ea

Sandbell Load & Explode x 8ea

SL Squats x 8ea

Home Workout: Round 1 Complete As Many Rounds As Possible (AMRAP) in 10 minutes. Rest 3 min. Round 2 Complete As Many Rounds As Possible (AMRAP) in 5 minutes.

Lateral Shoulder Punches x 10ea

P/U & Reach x 10ea

Seated Twist x 10ea

SL Squat x 10ea

High Knee Run in Place x 30 sec

Conditioning Workout: Shuttles

5 cones placed @ 5, 10, 15, 20, 25 yards

– Up and back to all 5 cones= 1 shuttle

– Each shuttle under 40 seconds

– Repeat 10 times

– Recover 30 seconds between shuttles

Cool Down: Static Stretch

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