Daily Session 5/11/13

General Warm Up & Dynamic Stretch: 10-15 minutes

Prep: 3 Rounds

OH Stick Squat x8

Big X Chop (SS) x 8ea

SL Squat x 8ea

Jump Rope x 100

Bucket #1: 4 Rounds no rest between exercises. Rest 1 minute between rounds.

Squat Jumps x 10

dB Squats x 12

Lateral Lunges x 15ea

Bucket #2: 3 Rounds no rest between exercises. Rest 1 minute between rounds.

push ups x 15

Chin Ups x10

dB Get Off Me (SS) x 15ea

Fitness: to be completed after each bucket. Rest is 1:1 ratio between attempts.

300 yd shuttle x 1

200 yd x 1

100 x 2

Home Workout (468): Complete 6 rounds for 8 reps of each exercises. No rest between exercises. Take a 1-2 minute rest between rounds.

SL Push Up

SL Butt Burner

dB Water Buckets

dB Get Off Me

Conditioning Workout: Rest is a 1:1 ration between attempts. Take a 1 minute rest between distances. Take a 3 minute rest between the pyramid.

300 yd shuttle x 1

200 yd x 2

100 x 3

Rest

100 x 1

200 x 2

300 x 3

Cool Down: Static Stretch

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