Daily Session 5/22/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform for 2 rounds

Skip @ 25 yards, Run back x 4 ,(RD 2) Skip w/ a twist @ 25 yards, Run back

Low Plank @ :40, RD 2- High Plank @ :40

Side Lunge x 15 each

Dumbbell Waterbuckets x 15 each

Bucket 1: Perform for 3 rounds

Shuffle Shuffle @ 5 yards, Sprint 20 yards

Dumbbell Pickup and Reach x 8 each

Lunge walk @ 20 yards, Burpee Broad Jump back

Alternating Sandbag stepups

Conditioning:Perform for 2 rounds

40 yard shuttle x 8

Plate Push @ 20 yards x 8

Bucket 2: Perform for 2 rounds

Blastoffs x 8 each

300 yard shuttle run @ 25 yards

Lawn Mower x 8 each

Dolly Tucks x 16

Cooldown and Stretch

10-15 minutes

 

In-home workout: Perform as many rounds as possible in 15:00

Pushups x 15

Squat Jumps x 15

Bear Crawl @ 10 yards x 2 laps

Stair run x 10 flights

Jumping Jacks x 20

Lunge Jumps x 10 each

Conditioning:

40 yard sprints x 8

20 yard sprints x 6

Broad Jump @ 10 yards x 4, Jog back