Daily Session 7/18/13

Warm Up: 3 min Bike; 3 min Athletic Movements; 3 mins Jump Rope

Dynamic Flexibility/Mobility: 5 min

Prep: 2 Rounds

Upper Body w/Alt Shoulder Taps x 20ea

Lat Lunge x 12ea

Fwd Skip to BP Return @ 25 yards x 2

Line Hops (fwd/back & side to side) x 20 ea

Conditioning: Bike Intervals

30 sec work/30 sec Rest x 6

Bucket #1: 4 Rounds

SA dB Incline Chest Press x 8ea

Box Jump x 8

Rest 40 sec between Rounds

Conditioning: Repeat Bike Intervals x 4

Bucket #2: 4 rounds

dB Split Squats x 8ea

Blast Offs (18″ box) x 8ea

Conditioning: Repeat Bike Intervals x 6

Bucket #3: 2-3 Rounds

Plate Pull x 1 Lap @ 15 yards

Dolly Roll Outs x 15

dB Gun Slingers x 15

dB Alt Shoulder Punches x 7ea

Home Workout: Complete 3 Rounds of each of the following buckets

Bucket #1

Upper Body w/Alt Shoulder Taps x 20ea

Lat Lunge x 12ea

Line Hops (fwd/back & side to side) x 20 ea 

Bucket #2 (perform each exercise for 30 sec with 15 sec rest between exercises)

Squat Jumps

MB Push Up (1 hand on ball and alt hands)

dB Split Squats

Mountain Climbers

Conditioning Workout: Bike Intervals

30 sec Work/30 sec Rest x 6

rest 2 min

Repeat x 4

Rest 2 min

Repeat x 6

Cool Down: Static Stretch

 

 

 

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