Daily Session 4/12/13

Warm Up & Dynamic Stretch: 10-20 minutes

Prep: Upper Extremity O-course (obstacle) x 2 Laps

Lateral 12″ hurdle walk over for 10 yards to Lateral Bear Crawl for 10 yards (Right)

Back wards Bear Crawl for 10 yards to Backwards In In Out Out Ladder Walks for 10 yards

Lateral 12″ hurdle walk over for 10 yards to Lateral Bear Crawl for 10 yards (Left)

Forwards Bear Crawl for 10 yards to Fackward In In Out Out Ladder Walks for 10 yards

Then Perform 20 Dolly Pikes and 10 SL Squats; 20 Dolly Circles and 10 Air Plane Push Ups

Repeat Upper Extremity O-Course

Repeat exercises

Bucket #1: 3 sets

Mountain Climbers (x5ea) to Sprint x 6 Laps

dB Gunslingers x 20

dB Bicep Curl x 10

dB Water Buckets x 10ea

dB Hammer Curls

dB Thrusters x 20

Bucket #2: 3 sets

Bike Sprint for 40 sec on 20 sec off x 2

dB Goblet Squats x 5 (5 sec hold at bottom)

dB Step up x 15

dB SL RDL x 5ea

Box Jumps x 15

Big Finish: Plate Push at 20 yards x 10 (rest 10 sec between each rep)

Body Weight or Home Workout: Perform as many rounds as possible in 2o minutes

10 Pull Ups

20 Forward Lunges each leg

30 Push Ups

Conditioning: 5k Run

Cool Down: Foam Roll & Static Stretch

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