Daily Session 7/24/13

General Warm Up: 5-10 minutes (Use ladder along with athletic movements)

Dynamic Flexibility/Mobility: 5 minutes (low lat lunge x 10 ea, retro lunge x 10 ea, quad stretch x 10 ea, pick up & reach x 10ea)

Dynamic Prep: 2 Rounds

Lower body Bridge (feet on MB) x 20

Pick Up & Punch x 8ea

Mountain Climber x 5ea to Forward Run with Easy Skip Return @ 20 yards x 4 Laps

Bucket #1: 3 Rounds

1A. Sanbell X chops x 15ea; 1B. Sandbell Slams x 15; 1C. Sandbell Fig 8 x 15

Zipper Drill x 4 Lap -repeat after each ex.

Bucket #2: 3 Rounds

2A. Dolly Tucks x 25; 2B Dolly Inch Worm 1 lap @ 15 yards; 2C. Dolly Walk x 1 lap @ 15 yards

Blast Offs x 15ea – repeat after each ex

Bucket #3: 3 Rounds

Box Jump x 5

Dolly Pike x 10

Lat shoulder Punches x 15ea

BF: Upper Body Bridge with Sandbell on back x 1 min. Then Run 3 laps at 20 yards. Repeat bridge and run 6 laps

Home Workout: 15 minutes. Complete as many rounds as possible

A. Sanbell X chops x 15ea; 1. Sandbell Slams x 15; C. Sandbell Fig 8 x 15 

Blast Offs x 15ea – repeat after each ex

Conditioning Workout: Out Side Zipper Drill. 

Set Up: 5 Cones 10 yards apart (50 yards) and 10 yards wide (4 cones)

Sprint up the middle and shuffle the side cones and back to center. repeat at all cones.

Perform 4 Lap of zipper

Sprint 20 yards with walk return x 3. Rest 20 sec between attempts

Rest 2 min

Perform 4 laps of zipper

Sprint 20 yards with walk return x 3. Rest 20 sec between attempts

Rest 2 minutes

Perform 4 laps Sprint 20 yards with walk return x 3. Rest 20 sec between attempts

Rest 2 min

Cool Down: Static Stretch

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