Daily Session 5/3/13

Warm Up 5-10 minutes – ride, run, row or use multi directional movement patterns

Dynamic Stretch – 5-10 minutes

Prep: 3 Rounds

Wall Sit x 1 min

dB duck unders x 10ea

High Knee Run @ 10 yards x 4 laps

Tabata Intervals: Complete 8 reps of each exercise. (20 sec of Work/10 sec of Rest = 1 rep)

sprint/jog

dB Swing

Move the Mountain

Airplane Push Ups

Big Finish: 1.5 Mile Run and 3 rounds of the following exercises

Box Jump x 10

Bicep Curl x 10

Chin Up x 10

dB OH Tricep Press x 10

dB Kick Backs x 10

Home Workout: Complete the big finish listed above

Conditioning Workout: 

1.5 mile run

Rest – walk 3 min

3/4 mile run

Rest – walk 1 min 30 sec

1/4 run

Cool Down: Foam Roll

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