Daily Session 7/26/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform for 2 rounds

B-Drill with Ladder Drill O-course x 4 laps

Dumbbell H20’s x 15 each

Dumbell Curl and Press x 10

Pushup with dumbbell row x 5 each

Intervals:

10 second sprint, 30 second jog for 3 minutes

Bucket 1: Perform for 3 rounds

Dumbbell Shoulder Press x 8

Dumbbell Lunge Walk x 1 lap @ 25 yards

Single Leg Bench Squat x 8 each

Intervals:

20 second sprint, 10 second jog for 3 minutes

Bucket 2: Perform for 3 rounds

Sumo Walk with Medicine Ball tricep extension x 1 lap @ 20 yards

Pushups x 10 with hands on medicine ball

Medicine Ball Squat and Overhead Toss x 24 (RD 1) 16(RD 2) 8(RD 3)

Intervals:

15 second sprint, 15 second jog for 3 minutes

Deck of Cards Circuit:

Hearts: Russian Twist

Clubs: Burpee

Spades: Lunge

Diamonds: Toe Touches

Face card= 3x

Ace=11

Cooldown and Stretch

10-15 minutes

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