Daily Session 4/24/13

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

Dynamic Stretch – 5-10 minutes

Prep: 3 Rounds

Dolly Tuck with Push Up x 10

MB X Chop x 10ea (SS)

dB Side Lunge with Shoulder Punch x 10ea

Skip for Height to Sprint Return x 4 Laps

Bucket #1: 3 rounds all for time. Round 1 40 sec; Round 2 1 min; Round 3 1:20 sec

Ladder High Knee Run (1 foot every box) to Sprint return @ 25 yards

dB Golf Squat

Upper Extremity Hurdle Walk overs @ 10 yards to run @ 10 yards return to start

Bucket #2: 3 rounds all for time. Round 1 30 sec; Round 2 50 sec; Round 3 1:10 sec

Interval Runs @ 25 yards for 10 sec sprint/10 sec jog

dB Pick Up & Punch (switch halfway)

Partner Plate Push @ 20 yards

Big Finish: 2 min Wall Sit & 2 min Plank Hold

Home Workout: 6 rounds all for time. Round 1 –  30 sec; Round 2 – 50 sec; Round 3 – 1:10 sec; Round 4 – 1:20 se; Round 5 – 60 sec; Round 6 – 40 sec

Interval Runs for 10 sec sprint/10 sec jog

Side Lunges

Push Ups

Conditioning Workout: 5K Run – try to run each mile a little faster than the previous mile.

Cool Down: Standing Static Stretch

 

 

 

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