Daily Session 7/8/13

General Warm Up: 5-10 minutes

Dynamic Flexibility/Mobility: 5 minutes

Prep: 2 Rounds

Upper Body Bridge Rocking in Low position x 3ea (Front, Lat, Circles)

MB Squat & Chest Pass x 10

Bucket #1: 3 Rounds

Dolly Walk x 1 lap @ 25 yards

Dolly Tucks x 25

Dolly Pikex x 15

Conditioning: Hollow Sprint – 100 yards (cones at 25 yard markers)

2 x

30 sec rest between reps

Bucket #2: 3 Rounds

Flying Burpee x 6

dB Push Up & Prone row x 6

dB OH Split Squat x 6ea

Conditioning: Hollow Sprints x 3 with 30-45 sec rest between each rep

Bucket #3: 3 Rounds (use a sand bell)

SL Squat x 6ea

Pile Driver x 3

High Pull x 3

Sumo & Press @ 15 yards

Conditioning: Hollow Sprints x 4 with 30-45 sec rest between reps

Home Workout: Complete as many rounds as possible in 20 minutes.

SL Squat x 6ea

Pile Driver x 3

High Pull x 3

Sumo & Curl Push (lat) @ 15 yards

Conditioning: Hollow Sprints x 1

Conditioning Workout: Hollow Sprints

Set Up cones at 100 yards with markers @ 25, 50, 75, 100 yards

Rest 30-45 sec between reps. Rest 2-4 minutes between sets

Set #1: 2 reps

Set #2: 4 reps

Set #3: 6 reps

Cool Down: Static Stretch

 

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