Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
Core & Hip Stability
M- Side Plank Holds & Ab Roller
T - Single Leg Hinge Matrix & Box Leg Lowers
W - MB Sit Ups & TRX Knees to Chest
TH - Goblet Tempo Squats & Lateral Hops

Strength
SuperSets of: 7x 5 or 20 mins for Quality (1st week of 3)
M -  Bench Press & Single Arm DB Push Press 
T -  One Arm DB Row & Sled Push
W -  RFE Split Squats & Pull Ups (MMF)
Th -  Dead Lift & Elevated Feet Push Ups (MMF)

Conditioning
Week 2 of 3 weeks (Improve your time or weight each week)
M - 5 Rounds for time: 10 Air Squats, 1 Down & Back Sprint, 10 Push Ups
T -  15,13,11,9,7,5 of: Burpees & KB Swings 
W - 5 Rounds of: 5 Bench Press, 5 Pull Ups & 5 Box Jumps  
TH - Increasing Workload Each minute: 4 Turf  Shuttle Sprints + add 2 Push Ups
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Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
6 min. EMOM of: (30 seconds of Work)
M - Sit To Stands & Jump Rope
T- Shoulder Tap Push Ups & Band Lateral Walks 
W - Single Leg Step Downs (R&L)
​TH - I's,Y's,T's & Sit Outs

Strength
Tri-Sets of: 5x 7 or 25 mins. for Quality (2nd week, Improve from last)
M -  KB Dead Lift, 1/2 Kneeling DB Press & Core Side Planks 
T -  DB Single Arm Alt. Stability Press, Inverted Rows & R&L Step Downs
W -  Single Arm DB Rows, Farmer Carry's & RFE Split Squats 
Th -  Bench Press, Box Jumps & Sled Push

Conditioning
Week 1 of 3 weeks (Improve your time or weight each week)
M - 5 Rounds for time: 10 Air Squats, 1 Down & Back Sprint, 10 Push Ups
T -  15,13,11,9,7,5 of: Burpees & KB Swings 
W - 5 Rounds of: 5 Bench Press, 5 Pull Ups & 5 Box Jumps  
TH - Increasing Workload Each minute: 4 Turf  Shuttle Sprints + add 2 Push Ups ​

Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
M - Med Ball Toss Series
T- Tap Push Ups & Band Lateral Walks 
W - KB Dead Lift & Band Rotation R&L 
​TH - Hollow Holds & Burpees

Strength
Tri-Sets of: 5x 7 or 25 mins. for Quality 
M -  KB Dead Lift, 1/2 Kneeling DB Press & Core Side Planks 
T -  DB Single Arm Alt. Stability Press, Inverted Rows & R&L Step Downs
W -  Single Arm DB Rows, Farmer Carry's & RFE Split Squats 
Th -  Bench Press, Box Jumps & Sled Push

Conditioning
2nd week - (beat your (Time / Reps) from last week)
M - 4 Rounds of: 15 Air Squats, 1 Sprint, 10 Push Ups 50 Jump Rope
T -  4 Rounds of: 10 Wall Ball, 1 Sprint, 30 Band Rows 
W - 8 Mins. AMRAP of: 200 Row, 10 Burpees & Walking Lunges
TH - 10 KB Swings + 5,4,3,2,1 of Goblet Squats &Push Ups​




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Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
M - Shoulder Tap Push Ups & Band Lateral Walks 
T - KB Dead Lift & Band Rotation R&L 
​W - Hollow Holds & Burpees
TH - Med Ball Toss Series

Strength
 (EMOM week, Reps of 7-10 or 25 seconds) **except weds
M -  KB Front Squats & DB Push Press
T -  BB Dead Lift & Pull-Ups
W -  Bench Press & Farmer Carry + 1 (Sprint to Barn & back after farmer carry)
Th -  Alternating Step Ups, TRX Rows & Box Jumps

Conditioning
M - 4 Rounds of: 15 Air Squats, 1 Sprint, 10 Push Ups 50 Jump Rope
T -  4 Rounds of: 10 Wall Ball, 1 Sprint, 30 Band Rows 
W - 8 Mins. AMRAP of: 200 Row, 10 Burpees & Walking Lunges
TH - 10 KB Swings + 5,4,3,2,1 of Goblet Squats &Push Ups

​Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
M - Marching Hip Lifts & Shoulder Tap Push Ups 
T - Band Squat to Rows & Sit to Stand to Box Jumps
​W - Hollow Holds & Speed Ladders
TH - Med Ball Toss & Burpees

Strength
4x 7  (Sets, EMOM, or Total Time)
M - A1 KB Front Squats  A2 Parallet Push Up w 3 sec. Hold
T - A1 Step Downs  A2 Pull-Ups
W - A1 Bench Press  A2 Farmer Carry
Th - A1 DB Dead Lift  A2 DB Push Press 

Conditioning
M - Sprints
T - Med Ball Cleans & Push Ups
W - Sit Outs & Sprint Shuttle
TH - KB Swings & TRX Rows