Daily Session-7/11/13

Stretch and Warmup

10-15 minutes

Bucket 1: Perform for 3 rounds

Star Quick Hops x 5

Star Squat with Jump x 5

Single Leg Vertical Jump x 10 each leg

Diamond Pushups x 10

200 yard sprint x 1

Bucket 2: Perform for 3 rounds

Upper Body-Up Up Down Down x 8 each

Crossover Lunges x 8 each leg

Sandbag Single Leg Pickup and Slam x 8 each

Rubber Band Pullapart x 16

Full Burpee x 8

300 yard sprint x 1

Bucket 3: Perform for 3 rounds

3-way Ring drill x 8 each

Dumbbell Load and Explode x 8 each

Dumbbell Pile Driver x 16

Dumbbell Alternating Push Press x 8 each

Dumbbell Sumo Deadlift x 16

400 yard sprint

Big Finish:

Maximum Pushups in 1:00

Cooldown and Stretch

10-15 minutes

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