Daily Session 7/21/13

General Warm Up: 5-10 minutes (Use a variety of athletic movements)

Dynamic Flexibility/Mobility: 5 minutes

Prep: 2 Rounds

Bear Crawl x 1 Lap @ 20 yards

MB Squat & Chest Pass x 15

MB Fig 8’s x 8ea (SS)

Workout: 3 Rounds. Rest for 2 minutes between rounds.

  1. 50 Yard Sprint
  2. Airplane Pushup x 1 min
  3. 75 yard Sprint
  4. Star Squat x 1 min
  5. 100 Yard Sprint
  6. dB High Pull x 1 min
  7. 75 Yard Sprint
  8. Alt Rev Lunge with Med Ball OH x 1 min
  9. 50 Yard Sprint
  10. dB Alt Front and Lateral Raises x 1 min
  11. 150 yard Sprint
  12. Upper Body Bridge Hold x 1 min

Cool Down: Static Stretch

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