Daily Session 7/5/13

Warm Up: 5- minutes of bike, athletic movements, jump rope or a combo of all three.

Dynamic Flexibility/Mobility: 5 minutes

Prep: 3 Rounds

Bear Crawl 1 Lap @ 25 yards

Sumo Walk & Punch 1 Lap @ 25 yards

High Knee @ 25 yards with Jog Return x 4

Bucket #1: Complete as many Rounds As Possible in 10 minutes

dB Pile Driver x 8

100 yard Sprint

Bucket #2: Complete as many Rounds as possible in 8 minutes

Burpees x 8

30 sec Bike Sprint

Bucket #3: Complete as many rounds as possible in 6 minutes

OH Rev Lunge x 4ea

10 second Hill Sprint

Bucket #4: Work for 4 minutes

30 seconds of mountain climbers (work)

30 seconds of low upper body bridge hold (active rest)

Bucket #5: Work for 2 minutes

30 seconds of squat jumps (work)

30 seconds of low squat hold (active rest)

Cool Down: Static Stretch with rope or band

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