Daily Session 5/20/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform for 2 rounds

Obstacle Course x 3 laps

Jumping Jacks x 30

Situp x 20

Burpee x 10

Track Bucket: Perform for 3 rounds

TRX Mountain Climber x 15 each

Medicine Chest Passx 30

Medicine Ball Single Leg Slam x 15 each

Bear Crawl @ 5 Yards x 3 lengths

Turf Bucket: Perform for 3 rounds

X-Box x 4

Get off Me x 15 each

Dumbbell Push Press x 15

Dumbbell Squat and Alternating front punch x15each, 10 each, 5 each

Strength Bucket: Perform for 3 rounds

Rings: Hopscotch, Icky, Squat:Hop x 15

Chest Press x 15

Butt Burner x 15 each

Dumbbell Bow Saw x 15 each

Big Finish: Perform for 3 rounds

Scissors x 30 each

Side Raises x 30 each

Reverse Crunch x 30

 

Workout at Home!

Dynamic Prep: Peform for 2 rounds

Jumping Jacks x 30

Pushups x 20

Situps x 10

Bucket 1: Perform as many rounds as possible in 10:00

Feet Elevated Pushups x 15

Lunges x 15 each leg

Flutter Kicks x 15 legs

Squat Jumps x 15

Band Rows x 15

Bucket 2: Perform as many rounds as possible in 5 minutes

Hands Elevated Pushups x 20

Reverse Lunges x 10 each

Burpee x 10

Russian Twists x 15 each side

Conditioning:

2 mile run with 10 pushups at every hydrant

Cooldown and Stretch 

10-15 minutes

 

 

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