Daily Session 7/19/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform in Partners

P1: TRX Row x 20

P2: Sandbag Run @ 20 yards

P1: TRX Pushup x 20

P2: Sandbag Run @ 20 yards

P1: TRX Single Leg Squat Jump x 10 each

P2: Sandbag Run @ 20 yards

P1: TRX Tucks x 25

P2: Sandbag Run @ 20 yards

Bucket 1: Perform for 1:00 each

Dumbbell Squat and Single Arm Swing (switch at :30)

Upper Body High Bridge with a single leg (switch legs at :30)

Right Side Plank x :30

Left Side Plank x :30

Bucket 2: Perform for 2 rounds

Dumbbell Squat and Press x 8

Plate Push x 2 laps in round 1, x 3 laps in round 2

Bike Sprint with partner-burn 50 calories as fast as possible, then switch with partner. Perform this for 2 reps each.

Bucket 3: Perform for 3 rounds

Bicep Curl x 15

Overhead Press x 15

Hurdle Hop x 30

Medicine Ball Side Toss x 5 each

Situp x 20

Cooldown and Stretch 

10-15 minutes

Home workout:

Perform as many rounds as possible in 10 minutes:

Pushups x 10

Squats x 10

Side Plank for :30, Side Plank for :30

Situp x 10

Lunges x 5 each leg

Conditioning:

40 yard sprints x 3 with :30 rest in between

20 yard sprints x 6 with :15 second rest

 

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