Daily Session-7/12/13

Stretch and warmup

10-15 minutes

1.5 Mile Run

Bucket 1: Perform for 1 round 

Prone Bench Hops x 10 each

Dips x 20

Blastoffs x 10 each

Medicine Ball squat and toss x 20

Dolly tuck with pushup x 20

Lunge walk with dumbbell gunsling @20 yards

Dumbbell Lawnmower x 10 each

1 Mile Run

Bucket 2: Perform for 1 round

Prone Bench Hops x 10 each

Dips x 20

Blastoffs x 10 each

Medicine Ball squat and toss x 20

Dolly tuck with pushup x 20

Lunge walk with dumbbell gunsling @20 yards

Dumbbell Lawnmower x 10 each

 Cone Slalom x 3 laps
.75 Mile Run
Bucket 3: Perform for 1 round

Prone Bench Hops x 10 each

Dips x 20

Blastoffs x 10 each

Medicine Ball squat and toss x 20

Dolly tuck with pushup x 20

Lunge walk with dumbbell gunsling @20 yards

Dumbbell Lawnmower x 10 each

 Cone Slalom x 3 laps
180 degree squat jump and turn x 10 each
.50 Mile Run

Prone Bench Hops x 10 each

Dips x 20

Blastoffs x 10 each

Medicine Ball squat and toss x 20

Dolly tuck with pushup x 20

Lunge walk with dumbbell gunsling @20 yards

Dumbbell Lawnmower x 10 each

 Cone Slalom x 3 laps
180 degree squat jump and turn x 10 each
Moutain Climbers x 10 each
.25 Mile Run
Cooldown and Stretch
10-15 minutes

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