Daily Session 7/17/13

Warmup and Stretch

10-15 minutes

Partner Prep:

P1) Mountain Climber x 5 each to run @ 25 yards

P2) Spiderman x 10 each; Knee Machine x 10 each

P1) Reverse Bear Crawl @ 15 yards to Jog Return @ 15 yards

P2) OH Split Squat x 8 each, Squat & Punch x 8ea (body weight only)

Bucket 1: Perform for 3 rounds

Dumbbell Golf Squat x 8 each

Airplance pushup x 8 each

Reverse Lunge with curl and press x 8 each

Conditioning:

Sprint 2 laps @ 25 yards, jog 1 x 4

Ladder to X-box (time is based on track)

Jump rope (time is based on track)

Bucket 1: Perform for 3 round

Sandbag High Pull x 15

Burpee x 8

Dolly Tucks x 25

Conditioning:

Sprint 3 laps @ 25 yards, jog 1 x 4

Ladder to X-box (time is based on track)

Jump rope (time is based on track)

Bucket 2: Perform for 3 rounds

Chin-up x 15

Pull up x 15

Squats x 15

Conditioning:

Sprint 4 laps @ 25 yards, jog 1 x 4

Ladder to X-box (time is based on track)

Jump rope (time is based on track)

Home Workout: Complete as many rounds as possible in 15 minutes

10 Chin Ups

15 Push Ups

30 BW squats

Conditioning Workout: Intervals

1. 5 sec Work/15 sec Rest x 10

2-3 min rest

2. 5 sec Work/15 sec Rest x 10

2-3 min rest

3. 5 sec Work/15 sec rest x 10

Cooldown for all Workouts: Static Stretch