Daily Session 5/14/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform for 3 rounds

Skater Jumps x 20

Situps x 20

Squats x 20

Jump Rope x 100 revolutions

Bucket 1: Perform for 3 rounds

Plate Push x 2 laps @ 20 yards

Dumbbell Sumo Deadlift x 10

Dumbbell Water Bucket x 10 each arm

Dumbbell Push Press x 10


Sprint 1 lap @ 25 yards while partner rests, repeat for 2 laps, 3 laps, 4 laps, 5 laps

Bucket 2: Perform for 3 rounds

Tire Jumps x 15

Dolly Pikes x 15

Decline Pushup x 15

Upper Extremity Plate Hops x 15

3-way Stop an Go x 3 @ 10 yards

Cooldown and Stretch

10-15 minutes

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