Daily Session- 7/1/13

Warmup and Stretch

10-15 minutes

Dynamic Prep-Perform for 3 rounds

Medicine Ball Situp and Chest Pass x 16

Medicine Ball Side Slam x 8 each

Single Leg Hip Lift x 8 each

Shuffle @ 5 yards with Medicine Ball Hip Toss Shuffle Back

Moutain Climber x 5 each leg then sprint sprint @ 25 yards

Bucket 1: Perform for 4 rounds

Blastoff x 8 each leg

Burpee x 5

Slow Squat x 5 @ :05 seconds up and down

Rope Jumping Jacks x 10

Pushup x 5 then sprint sprint @ 25 yards

Bucket 2: Perform for 4 rounds

Dumbbell Chest Press x 12

Dumbbell Lawn Mower x 12 each

Dumbbell Load and Explode x 12 each

Cone Slalom x 4

Moutain Climber x 5 each then sprint sprint @ 25 yards x 3

Pushup x 5 then sprint sprint @ 25 yards x 3

Cooldown and Stretch

10-15 minutes

HOME WORKOUT

Bucket 1: Perform as many rounds as possible in 20 minutes

Blastoff x 8 each leg

Burpee x 5

Slow Squat x 5 @ :05 seconds up and down

Jump Rope x 50

Conditioning:

Moutain Climber x 5 each then sprint sprint @ 50 yards x 6

Pushup x 5 then sprint sprint @ 50 yards x 6

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: