Daily Session 7/9/13

General Warm Up: 5-10 minutes. Use a variety of athletic movements

Dynamic Flexibility/Mobility: 5 minutes

Prep: 2 Rounds

Pick Up & Reach x 5ea

Push Ups x 10

Alt Forward Lunges w/Reack opp side x 5ea

Bucket#1: 3 Rounds (perform each exercise for 30 sec. Rest for 15 sec between exercises. Rest 1 min between sets)

Box Jumps

Burpee

Bear Crawls @ 10 yards

Bucket#2: 4 Rounds (take same amount of rest for time that you finished the 300yd shuttle. Round 2 do a 200 yard shuttle, etc)

dB High Pull x 8ea

300 yard shuttle; 200 yard shuttle; 300 yard shuttle; 200 yard shuttle

Bucket #3: 3 Rounds

Water Buckets x 10ea

dB Chest Press (alt) x 10ea

Sits x 30 sec

Home Workout: 

Complete as many rounds as possible in 10 minutes

Box Jumps

Burpee 

Bear Crawls @ 10 yards

4 Rounds (take same amount of rest for time that you finished the 300yd shuttle. Round 2 do a 200 yard shuttle, etc)

dB High Pull x 8ea

300 yard shuttle; 200 yard shuttle; 300 yard shuttle; 200 yard shuttle

Conditioning Workout: Work/Rest Ratio is 1:2

300 yard shuttle; 200 yard shuttle; 300 yard shuttle; 200 yard shuttle; 300 yard shuttle

Cool Down: Static Stretch

 

 

 

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