Daily Session 6/20/13

Warmup and Stretch

10-15 minutes

Dynamic Prep: Perform for 2 rounds

Foward Shuffle @ 25 yards, sprint back x 4

Pick-up and Reach x 10 each

Side Lunge x 10 each

Bucket 1: Perform for 3 rounds

Dips x 20

Step-ups x 15 each

100 Jump Rope

Bucket 2: Perform for 3 rounds

Dumbbell Squat x 5

Dumbbell Overhead Press x 5

Diamond Pushup x 5

100 yard sprint x 1

Bucket 3: Perform for 4 rounds

Dumbbell Pile Driver x 8

Single Leg Reverse Deadlift x 8 each

45 degree lunges x 8 each

150 yard sprint x 1


Up Up Down Down x 5 each

Blastoffs x 10 each

Leg Lifts x 15

Lateral Shoulder Raises x 20

Cooldown and Stretch

10-15 minutes

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