Daily Session 6/29/13

General Warm Up: 5-10 minutes

Dynamic Flexibility/Mobility: 5 minutes

Prep: complete as many rounds as possible 10 minutes of the following:

Inverted Rows x 10

BW Squats x 8

Push Ups x 6

Sit Ups x 4

Bucket #1: 3 Rounds. Each Round is 45 seconds

Pick Up & Reach

3 Way Shuttle Run (cones at 5, 15 and 25 yards – Shuffle Shuffle; sprint to BP; Sprint Sprint)

Bucket #2: 3 Rounds

Airplane Push Ups x 5ea

Fwd Lunge with Shoulder Press x 5ea

Bicep curls x 10

Bucket #3: 3 Rounds. Each Round is 45 seconds

dB Pile Driver

Mountain Climber x 6ea to Sprint Sprint (@ 25 yards)

Bucket #4: Complete 3 Rounds

Close Grip Pike Push Ups x 10

Rev Lunge and Front Shoulder Raise x 5ea

Bicep Curl & Shoulder Press x 10

Big Finish: Band Running. Repeat 4 times.

High Knees x 1 lap @ 15 yards

Active rest of a 30 sec side bridge.

Home Workout: Complete as many rounds as possible in 3 minutes. After each round perform 15 mountain climbers on each leg and 10 skater jumps on each leg. Rest 1-2 minutes and repeat the entire sequence for 2 more rounds.

Water Buckets x 10

BW Squats x 8

Push Ups x 6

Sit Ups x 4

SL Squat x 2 ea

Conditioning Workout: 45 Sec Intervals.

Place 2 cones at 50 yards. Complete as many laps as you can in 45 secs. 

Rest for 1:30 sec

Perform for 4 sets of 3 reps. 

Rest 3 minutes between sets

 

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