Soccer Strength (Aug. 8th & 11th)

Monday
Warm Up
Roll- Run - Stretch - Dynamic

S,A,Q & Power
A.  Partner - Manual Resistance Drills then MB Toss Series
B.  Group Core Series (Plank & Side Plank)

Part  (12 mins)
A1 - Sprint - 1 Lap
A2 - Walking Overhead Plate Lunge (D&B)
A3 - 5/5 Box Step Ups to DB Press
A4 - Band Rotation 10/10
A5 - Pull-Ups (MMF)

Part 2  (10 mins)
B1 - Bench Press 5
B2 - 1 DB Bent Over Row 8/8
B3 - Sled Push 1x
B4 - 1 DB Clean & Press

Thursday
Warm Up
Roll- Run - Stretch - Dynamic

Part 1
A.  Partner - Manual Resistance Drills then MB Toss Series
B.  Group Core Series 
3 Rounds of:
25 Sit Ups, 30 Bicycles, 35 Heel Touch & 40 Mountain Climbers 

Part 2 (12 mins)
A1- Back Squats 5
A2 - Stability Ball Chest Press 8
A3 - TRX Rows 12
A4 - KB Swing 10
A5 - Burpees (add 2 Each Round)
Part 3 (10 mins)
B1 - DB Front Squats 5
B2 - DB  Curl to Push Press 5/5
B3 - Pull-Ups (MMF)
B4 - 1x Red Plate Push (D&B)
B5-  Jumping Jacks (add 10 each Round)

Finisher - Team Rope Sit Ups