Daily Session 5/5/13

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

Dynamic Stretch – 5-10 minutes

Prep: 2 Rounds

Pick Up & Reach x 8ea

Squat & Lat Punch x 8ea

MB Lunge & Twist x 8ea

Workout: Round 1 x 40 sec; Round 2 60 sec; Round 3 60 sec; Round 4 40 sec

SandBell Squat

Plate Push @ 20 yards

MB Butt Burner & Throw Down (switch at half way)

dB Chest Press

Shuttle Run (cones @ 25 yds)

Dolly Tucks

Star Lunge

Isometric Push Up (4 sec down/4 sec up)

Home Workout: Round 1 x 40 sec; Round 2 60 sec; Round 3 60 sec; Round 4 40 sec

Dolly Tucks

Star Lunge

Isometric Push Up (4 sec down/4 sec up)

Skater Jumps (stick ea. landing)

Conditioning Workout: 100 yard Striders (75% of full speed)

Perform 3 sets x 5 reps

Rest 30 sec between reps & Rest 2 min between sets

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