Daily Session 8/8/13

General Warm Up: 5-10 minutes

Dynamic Flexibility/Mobility: 5 minutes

Prep: 3 Rounds

MB Chest Pass (from a low squat) x 10

MB Hip Toss x 10ea

MB SL Star Squat (light MB) x 2ea

Bucket #1: Complete 5 Rounds:

dB Incline Chest Press (alt) x 10ea

dB Front Squats x 10

Band Rows (alt fr. SS) x 10ea

Airdyne x 1 min

Big Finish: Ladder Down and Up of 5 to 1/1 to 5

 

UE Hurdle Walk Over

LU Hurdle Crossover

Home Workout: Perform 3 Rounds

Star Hops x 5

SL Star Squat x 5ea

UE Star Touches x 5ea

Band Chest Press x 15

Band rows (Alt fr. SS) x 10ea

Conditioning Workout: Complete 3 sets of each. Take a 2 -3 min rest between sets. Rest is a 1:1 between each rep

1. Shuffle Shuffle (5 yd apart) & Sprint @ 25 yards x 4 laps

2. Back Shuffle with Sprint Return @ 25 yards x 4

3. Skip for Ht with Sprint Return @ 25 yards x 4

Cool Down: Static Stretch with band or rope

 

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