Daily Session 8/5/13

Warm Up: Ladder to jog and return with athletic based movements  x 5-10 minutes

Dynamic Flexibility/Mobility: 5 minutes

Prep: 3 rounds

Sandbell X Chops x 5ea (SS)

Sandbell Squat & Press x 10

Sandbell Circles x 5ea (SL)

X – Box Agility Run x 4

Conditioning #1: complete 4 reps

Move the Mountain @ 15 yards with 5 items

rest is 1:1

Strength Bucket #1: 4 Rounds

dB Flat Bench chgest Press x 10

Dolly Leg Curl x 10

Conditioning #2: Rest is a 1:1 (cones are place 25 yards apart)

300 yard shuttle

200 yard shuttle

100 yard shuttle

Strength Bucket #2: 4 Rounds

Chin Ups x 8 (if assisted do them SL)

SL Pistol Squat x 8ea

Big Finish: 8 minutes to complete as many rounds as possible

200 yard shuttle run

Push Ups x 5

MB Sit Ups x 5

MB Slams x 5

Home Workout: Complete 4 Rounds of the following:

dB Flat Bench chgest Press x 10

Dolly Leg Curl x 10

Chin Ups x 8 (if assisted do them SL)

SL Pistol Squat x 8ea

200 yard Shuttle Run (cones at 25 yards apart)

Rest 2 minutes

Conditioning Workout: Rest 2 minutes between each distance

300 yard shuttle x 3

Rest 2:1

200 yard shuttle x 3

Rest 2:1

100 yard shuttle x 3

Rest 2:1

Cool Down: Rope or Band Stretch

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