Daily Session-7/22/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform for 2 rounds

Shuffle with Medicine Ball Hip Toss x 8 each side

Medicine Ball Chest Pass x 16

Medicine Ball Squat and Toss x 16

Conditioning:

Front Lap x 1 (400 yards)

Bucket 1: Perform for 2 rounds

Ring Icky Shuffle x 16

Ring Hop and Squat x 16

Ring X’s x 16

Conditioning:

Building Lap x 1 (800 yards)

Bucket 2: Perform for 2 rounds

Rope Slams x 16

Rope Alternating Slams x 8 each

Rope Jumping Jax x 16

Conditioning:

Front Lap with sidewalk x 1 (1000 yards)

Bucket 3: Perform for 2 rounds

Dumbbell Chest Press x 8

Alternating Dumbbell Chest Press x 8 each

Clap Pushup x 8

Conditioning:

Front Lap with sidewalk x 1  (1000 yards)

Bucket 4: Perform for 3 rounds

Broad Jump x 1 lengths in round 1

Crunch x 50

Broad Jump x 2 lengths in round 2

Crunch x 50

Broad Jump x 3 lengths in round 3

Crunch x 50