A message from our captains

Puppies! With your keen canine senses, you can feel it. Your hearts beat in anticipation. Your ears prick to the rising chorus of spring peepers. The sun confirms it in its rays. And you can smell it in the air. Summer is coming. The pack calls. It’s time to become watchdogs.

Your watch-captains are very excited for this coming year. We have put together a few workouts that will help you structure your spring training so that we can start the year right.

Sean’s favorite Workout

ab/shoulder workout: Db Preacher curls 3x12 Clean to Push Press 3x10 Plank with tricep touch 3x12 Weighted straight leg bench dips 3x12 Kneeling Bosu Db military press 3x15

Window’s favorite core work out:

3 sets of: 15 3 count bicycles 10 3 count Mt. Climbers 10 Jackhammers

Dietrich’s favorite interval training:

0.5 mile warm up jog. 4 reps: 1 min @ run (start medium, increasing speed each rep) with a 1 min jog recovery interval between. 3 reps: same as before, but running as fast as you can continuously run for 1 min. 3 reps: 15s sprint all out, 1 min recovery jog. 3 reps: 30s run as fast as you can, 1 min recovery jog. 1 mile cool down. Also the faster your recovery jogs the better.

Coupers favorite leg workout: Jump Squats x20 Run Stance Squats x20 Jump Heismans x20 Break 1 min Squat Reach Jumps x25 Run Stance Squats Switches x30 Double Heismans x20 Circle Runs 1 min each direction Break 1 min Jumping High Knees x30 Jump Switch Lunges x30 Wide Leg Squat Jumps x25 Jump twists 15 each direction Break 1 min Run Stance Squat Switch Every time x30 Lateral Jumping squats x20 Tire runs x10 Hot Foot Jumps x20

Let's get pumped.

With Love, Your Pack Leaders