​Warm Up
Foam Roll - Stretch - Dynamic
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Activations & Drills
Day A 
Core & Movement Drills
(30 Second Work - 15 Second Transition)
A1 - Mi-Bug 
A2 - Hip Lift Bridge  (R&L)
A3 - Push Up Plank Plus

B1 - Band Rotation 
B2 - Air Squats

Day B 
A1 - Ab Roller
A2 - Side Plank (R&L)
A3 - 1/2 Kneeling Chop (MB or Bands)

B1 - MB Toss Partner
B2 - Plank & Reach Partner
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Strength Training
Day A 
A1 - Air Squats (10-12) 
A2 - Stability Ball Press (10-12)
A3 - Lunge to Press 6/6

B1 - Single Leg DB Dead Lift (R&L) 5/5
B2 - TRX Row 8-10
B3 - Lateral Lunge
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Conditioning 
A1 - Jump Rope to Burpee
A2 - Lax Wall Quick Stick
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Strength Training  
Day B 
A1 - Step Up & Balance 
A2 - Band High Rows
A3 - Band Core Pull Downs

B1 - RFE Split Squats
B2 - Band Press
B3 - Box Jump
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Conditioning
A1 - Lax Drill #1
A2 - Sprint Shuttle
A3 - Lax Drill #2

Warm -Up
Foam Roll, Warm Up Jog, Stretch, Dynamic Stretch

Speed, Agility & Power Development
Monday - Core & Hip Activation Circuit 
Tuesday - Team Sled Push
Wednesday - Core & Hip Activation Circuit
Thursday - Spike Ball & SpeedBall  

Strength & Conditioning
Monday - 
A1 - Bench Press 10,10,6,4,4,3
A2 - RFE Split Squats 5/5 
A3 - Wall Shoulder Mobility Drill
Conditioning - 
20 Work 10 Rest x 10
Jump Squats & Push Ups

Tuesday - 
EMOM for 27
A1 - Pull-Ups 8
A2 - Single Leg Dead Lift 8
A3 - Sit Outs 16

Wednesday
A1 - Incline Press 10 
A2 - Farmer Carry 1x
A3 - Slide Disk Lunge Matrix 
A4 - Box Jump Series 
Conditioning - 
Groups of 3:
20 Work 10 Rest x 12
A1 - MB Toss
A2 - Burpees
A3 - Bar Hang Hold 

Thursday
12 mins of Each: (Partner Day)
A1 - Sprints 50m x 2
A2 - Push Ups & Pull Ups 10/5 x 2
B1 - R&L Lateral Lunge & Band Lateral Shuffle (Down & Back) 
B2 - DB & Band Shoulder Drills & Work
Conditioning - 
6 mins (45 Work 15 Rest)
A1 - Wall Sits
A2 - 1st Jump Lunges, 2nd Lateral Hops
A3 - Band Rotation (R&L) 5/5