Daily Session 4/26/13

Warmup and Stretch

10-15 Minutes

Dynamic Prep- Perform for 1 round

Alternating Toe Touch x 50 each

Flutter Kicks x 50 each

Seated Twist x 50 each

 

**There are 9 stations in this circuit style set-up: There will be 3 rounds, and the repititions increase, or stay the same each round**

Station 1:

2-Way TRX Tuck- RD 1 x 8, RD 2 x 10, RD 3 x 12

Station 2:

Medicine Ball Squat and Toss-  RD 1 x 10RD 2 x 20RD 3 x 30

Station 3:

Sandbag Overhead Lunge Walk x 1 length

Station 4: 

Tire Step-ups- RD 1 x 8 each, RD 2 x 10 each, RD 3 x 12 each

Station 5:

Cone Hops x 4 lengths

Station 6:

RD 1-Dumbbell T-Row x 8 each

RD 2- Dumbbell Pushup with T-Row x 8 each

RD 3- Dumbbell Pushup, low row, Dumbbell Pushup,  low row x 8 each

Station 7:

Move the mountain with 4 objects x 1 lap

Station 8:

Jump Rope- RD 1 x 50, RD 2 x 100, RD 3 x 150

Station 9:

Hill Runs- RD 1 @100 yards, RD 2 @ 200 yards, RD 3 @ 400 yards

**Repeat Dynamic Prep for 1 round***

Cooldown and Stretch

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