Daily Session 6/14/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform for 2 rounds

Skip for Height @ 25 yards, run back x 4

Dumbbell Squat and swing x 15

Dumbbell Get off Me’s x 15 each arm

Lateral Hurdle hops x 15 each

Conditioning:Broad Jump @ 20 yards, sprint back x 6

Intervals: Perform for 5 minutes

Sprint x 1 @ 25 yards, Jog x 1 @ 25 yards

Bag Push @ 20 yards x 1 lap

Bike Sprint x :20

Bucket 1: Perform for 1 round

Pushups-4 seconds down, 1 second up x 8

Alternating Prone Dumbbell Row x 8 each

Dumbbell Squat Hold x :40

Repeat Conditioning x 5, Repeat Intervals x 4 minutes

Bucket 2: Perform for 1 round

Pushups-4 second down, 4 second up x 8

Alternating Prone  T-Row x 8 each

Dumbbell Squat Hold and Curl x :50

Repeat Conditioning x 4, Repeat Intervals x 3 minutes

Bucket 3: Perform for 1 round

Pushups-4 seconds down, 4 second hold, 4 seconds up

Bent Dumbbell rows x 15

Dumbbell Squat Hold with curl+press x 1:00

Cooldown and Stretch

10-15 minutes

 

 

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: