Daily Session 5/4/13

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

Dynamic Stretch – 5-10 minutes

Prep: 2 Rounds

dB Lunge Walk @ 15 yards

dB OH Walk @ 15 yards

dB X Chop x 15ea

Bucket #1: 3 Rounds

Dolly Walk @ 15 yards

Dolly tucks, pikes and circles x 10ea

Bucket #2: 3 Rounds

Blast Offs x 12

Bear Crawl @ 25 yards 1 lap

Fitness: Partner Band Runs (complete after each bucket)

High Knee Run @ 15 yards x 4

45 sec plank hold

High Knee Run @ 15 yards x 3

Home Workout: Complete as many rounds as possible in 15 minutes

Spider man x 15ea

SL Butt Burner x 12ea

Split Stance dB Fib 8 x 10ea

Jump Rope x 100 

Conditioning Workout: Interval Runs

Complete 4 sets of 20 sec sprint/10 sec rest x 8 reps

can be done on a track, while jogging or on a bike

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