Daily Session 7/16/13

General Warm Up: 5-10 minutes

Dynamic Flexibility/Mobility: 5 minutes (knee hugs; side lunge; lunge and twist; Fig four; quad stretch)

Prep: 2 Rounds

MB Fig 8 x 16 (Sq)

MB X Chop x 8ea (SS)

MB Butt Burner x 8ea (SL)

Rest 1-2 minutes

Conditioning: 1/4 Mile Run (timed)

Bucket #1: 4 Rounds

Skater Jumps x 6ea

Rest 3o sec

Scissor Jumps x 6ea

Rest 1-2 minutes

Bucket #2: 3 Rounds

dB Pile Driver x 6 (heavy)

dB Lawn Mower x 12

Rest 1-2 minutes

Conditioning: 1/4 mile run (beat previous time)

Bucket #3: 3 Rounds

dB SL RDL x 8ea

Pike Push Ups x16

Conditioning: 1/4 mile run (beat previous time)

Rest 1-2 min

Big Finish: As Many rounds As Possible in 5 minutes

MB Slam x 4

MB Side Toss x 2ea

MB push up x 2ea (1 hand on ball)

Home Workout: 3 Rounds

dB SL RDL x 8ea

Pike Push Ups x16

dB Pile Driver x 6 (heavy)

dB Lawn Mower x 12

*After each round perform the following exercises for 30 sec each – skater jumps; scissor jumps; squat jumps.

Conditioning Workout: 1/4 mile run

perform 4x

try to beat your previous time with each attempt. (Rest is 1:1)

 

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