Daily Session 5/9/13

Stretch and Warmup

10-15 minutes

Bucket 1: Perform for 3 rounds

Alternating Overhead Dumbbell Press x 8 each arm

Dumbbell Squat and swing x 8

Prone T-Row x 8 each

Seated Dumbbell woodchopper

Zipper Drill x 4

Bucket 2: Perform for 4 rounds

Dumbbell Incline Press x 20

Step-up x 10 each leg

Platform hops x 20

Dumbbell Sumo Deadlift x 20

Bike Sprint x :60

Bucket 3: Perform for 3 rounds

Overhead Dumbbell walk x 100 yards

Dumbbell Lunge walk x 50 yards

Lawnmower x 25 each arm

Skip 25 yards sprint 25 yards x 3 ( 3 lengths)

Bearcrawl x 50 yards (1 lap)

Sprint x 150 yards ( 3 laps)

Stretch and Cooldown

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