In-Season - Strength & Conditioning Workouts

Warm Up
Roll - Run - Stretch - Dynamic 

Activation
Day A
A1 - Shoulder Mobility Floor
A2 - Plank Push Up + 
A3 - Sit Outs

Day B
A1 - Lunge Jumps
A2 - Lateral Lunges
A3 - Core & Hamstring Floor

Strength & Conditioning Workouts
# 1
20 Mins AMRAP of:
A1 - Box Step Ups 10/10
A2 - TRX Rows 20
A3 - Row Machine 20 Pulls
A4 - Hanging Ab Runners
A5 - Bench Press 10

#2
20 Mins. AMRAP of:
A1 - Air Squats 15
A2 - Row Machine 20 Pulls
A3 - Shuttle Sprint 15m x 3
A4 - Feet Elevated  Push Ups
A5 - Lateral Hops 10/10

#3
20 Mins. AMRAP of:
A1 - Jump Rope 100
A2 - Sit Outs 10/10
A3 - KB Swing 20
A4 - Bench Press 10
A5 - Bear Crawl 20m

#4
20 Mins. AMRAP of:
A1 - Shuttle Sprint (Down - Back - Down)
A2 - Pull-Ups 5
A3 - Dead Lift 5
A4 - DB Bench Press 5
A5 - Lateral Sled Drag (Down & Back)