Daily Session 4/30/13

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

Dynamic Stretch – 5-10 minutes

Prep: 2 Rounds

dB Lat. Punches x 8ea

dB Squat & Rotating Shoulder Press x 8ea

Mountain Climbers x 8ea

Bucket #1:  2 Rounds

1a. MB Chest Pass  x10    1b. Fwd Run to BP @ 10 yards x 4

2a. MB Shot Guns x 10     2b. Fwd Run to Lat Shuffle x 4

3a. MB Alt Step & OH Throw x 5ea    3b. Fwd run Fwd Runx 4

Bucket #2: 4 Rounds for Time – 40 sec; 50 sec; 50 sec; 40 sec

dB Pick Up & Punch (SS); Get Off Me (SS)

Skip to sprint; fwd shffle to sprint; back shuffle to sprint; fwd fwd

dB High Pull; Golf Squat (alternate each round)

Plate Push

Home Workout & Conditioning Workout: 4 Rounds

1/4 mile then perform 40 push ups, 40 sit ups, 20 lunges ea.

1/4 mile run then perform 30 push ups, 30 sit ups, 15 lunges ea.

1/4 mile run then 20 push ups, 20 sit ups, 10 lunges ea.

1/4 mile run then 10 push ups, 10 sit ups, 5 lunges ea.

Cool Down: Stretch

 

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