Daily Session 6/12/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform for 3 rounds

Medicine Ball Hip Toss x 10 each side

Bear Crawl @ 20 yards, Lunge Walk back

30 yard shuttle x 3 for round 1, x 6 for round 2, x 9 for round 3

Conditioning:

Burpee x :30 w/ :30 rest x 2

Bucket 1: Perform for 3 rounds

Dumbbell Pickup and Reach (Same/Opposite/Alternating) x 8 each

Dolly V’s x 10 each

Dolly Circles x 10 each

Dolly V’s & Circles x 10 each

Mountain Climbers x 3 each x 6 each x 9 each with 4 running laps

*Repeat Burpees

Bucket 2: Perform for 2 rounds

Dumbbell Pickup and Reach x 8 each

X-Chop in Square Stance x 8 each

Single Leg Figure 8 x 8 each leg

Ladder drill to run @ 20 yards x 4

*Repeat Burpees

Cooldown and Stretch

10-15 minutes

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