Daily Session 5/28/13

Warmup and Stretch

10-15 minutes

Dynamic Prep: Perform for 1 round

Situps, Pushups, Squat Jumps.

*Perform each of these exercises for 10 reps in round 1, then for 9 reps each until you perform each exercise for 1 rep.

Bucket 1: Perform for 5 rounds

Pullups x 10

Heavy Jump Rope x 10

Tire Jump x 10

Lateral Shuffle @ 5 yards x 10

Medicine Ball Slams x 10

Bucket 2: Perform for 3 rounds

Single Arm Dumbbell Chest Press x 15 each

DB Lawnmower x 15 each

DB Bow Saw x 15 each

DB Forward Lunges x 15 each

Round 1 Conditioning: A-Street Run, or 800 yards

Round 2 Conditioning: Building Lap, or 600 yards

Round 3 Conditioning: Front Lap, or 400 yards

Big Finish:

Leg lifts, Toe Touches

*Perform each of these exercises for 10 reps in round 1, then for 9 reps each until you perform each exercise for 1 rep.

Cooldown and Stretch

10-15 minutes

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