Daily Session 7/2/13

General Warm Up: 5-10 minutes

Dynamic Stretch: 5 minutes

Prep: 2 Rounds

Lat Shoulder Punches x 10ea

SL Balance x 20 sec eac

Spider man and reach x 5ea

Conditioning: B Drill x 4 (fwd shuffles)

Bucket #1: 3 Rounds

dB Sumo Dead Lift x 8

dB Split Lunge x 8ea

Wall Sit x 1: 30 sec

Conditioning: Slalom Cone Drill x 4

Bucket #2: 3 Rounds

Rev Push Up x 10

Chin Up x 10

Upper Body Bridge (low position) x 1 minutes

Big Finish: 6 Broad Jumps, rest 20 sec, 6 box jumps, rest 20 sec, 6 VJ’s. Work your way down to 1 rep of each with the same rest between exercises.

Home Workout: Complete 4 Rounds of the following exercises

dB Sumo Dead Lift x 8

dB Split Lunge x 8ea

Wall Sit x 1: 30 sec

Rev Push Up x 10

Upper Body Bridge (low position) x 1 minutes

Conditioning Workout: Sprints

Mark a 40 yard distance with 2 cones. Perform 10 -12 sprints