Daily Session 6/25/13

Warm Up: Airdyne Bike x 5-10 min

Dynamic Flexibility & Mobility: 5 min

Prep: 2 Rounds

Squat and Posterior Reach x 16

Split Squat Hold w/Lat Shoulder Punches x 8ea

SL dB Get Off Me (slow and controlled) x 8ea

Sprints – perform 5 push ups and then sprint 20 yards x 5

Bucket #1: 3 Rounds

dB RDL x 10 (3 sec down/1 sec up)

dB Alt Shoulder Press x 5ea (split stance)

dB Lunge Walk x 1 lap @ 15 yards

dB Prone row x 10ea

Sprints – perform 5 push ups and then sprint 25 yards x 4

Bucket #2: 3 Rounds

dB Chest Press x 10

PB leg curls (2 feet) x 10

dB Prone x 10ea

Sprints – perform 5 push ups and then sprint 30 yards x 3

Big Finish: as many sit ups as possible in 1 min

Cool Down: Static Stretch

Home Workout: Perform 3 – 5 rounds of the following exercises

Upper Body Bridge Walks (use a ring or towel – out out in in) x 10ea

Lunge Walk x 10 steps ea leg

Squat and Posterior Reach x 16

Split Squat Hold w/Lat Shoulder Punches x 8ea

as many push up in 20 sec

Conditioning Workout: rest is a 2:1 ratio between reps. Rest between distances is a 3 min rest.

20 yard sprint x 5

30 yard sprint x 4

40 yard sprint x 3

 

 

 

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