Warm Up
Mobility - Movement Pattern of Strength 
Dynamic Flexibility - Pick One Movement (i.e. Sit-to-Stand) and Repeat after each Drill 

Activation & Movement Drills
(Stability & Control 1st then Speed)
M - 4x( 20 - 10) A1- Lite DB Dead Lift  A2- Side Plank & Reach (R&L)    
T -  4 Rounds of: A1- 75 Jump Rope A2- 15 Dowel Hollow Rocks   
W - Sprint Starts 5x (Tall, Crouched, 1/2 Kneeling, Prone Lateral, 1/2 Kneeling Lateral) 
TH - 4 Rounds of: A1- 10 Shoulder Tap Push Up A2- 10/10 Band Core Rotation (R&L)

Strength
Week 2 of 3 weeks of: 7x 5
M -  A1 - DB Front Rack Squats A2 - Single Arm Rows (use bench or box) 
T -  A1- Stability Ball Single Arm Chest Press A2- DB Alternating Arm Shoulder Press A3- 20 Sit Ups 
W -  A1 -2DB Single Leg Dead Lifts A2- Pull-Up Progression (improve from last week)
Th -  A1 - DB Walking Lunges  A2 - Core Circuits (3 planes of motion) A3 - 15 Wall Ball

Conditioning
New: 1st week of 2 weeks (record your times & scores)
M - Max 2 min Wall Ball (14/10) (Rest 1 min) Max 2 min TRX Rows (feet on wall)  
T -  4 Rounds of: 5/5 MB Box Step Up, 5 Burpees, Run 100m
W -   10 mins AMRAP of:  10 MB Squat Cleans, 10/10 Sit Outs, 30 Jump Rope
TH - Run 800m - (Rest 1 min) - Run 400m - (Rest 1 min) - Row 200m  

Warm Up
Mobility - Focus on Movement Pattern of Strength 
Dynamic Flexibility - Quality Slow, Controlled Fast

Activation & Movement Drills
(Work for Quality - Stability & Control)
M - 4x( 20 - 10) A1- Sit to Stand A2- Bear Crawl    
T -  6 Rounds of: A1- 50 Jump Rope A2- 15 Band Squat to Row   
W - Sprint Starts 4x (Tall, Crouched, 1/2 Kneeling, Prone Lateral) 
TH - 4 Rounds of: A1- 5 Shoulder Tap Push Up & Reach A2- 10 DB Dead Lift

Strength
Week 1 of 3 weeks of: 7x 5
M -  A1 - DB Front Rack Squats A2 - Single Arm Rows  
T -  A1- Stability Ball Chest Press A2- DB Shoulder Press A3- 20 Sit Ups 
W -  A1 -KB Single Leg Dead Lifts A2- Pull-Up Progression
Th -  A1 - DB Walking Lunges  A2 - Core Circuits (3 planes of motion) A3 - 10 Wall Ball

Conditioning
Week 2 of 2 weeks (record times & scores)   
M - 2 Rounds of: 1 min Air Squats, 1 min Sit-Ups (no rest - record total)
T -  30 Burpees + 100 Jump Rope 
W -   400m Run, Rest 1 min, 200m Run (record total time)
TH - 5 Rounds for time of: 20 Band Chest Press, 5/5 Alt. Leg Lunge w MB Toss & 10m Bear Crawl 

Warm Up
Mobility - Focus on Movement Pattern of Activations & Strength
Dynamic Flexibility - 5-6 Drills & Focus on Balance & 3-5 Second Holds

Activation & Movement Drills
(Work for Quality - Stability & Control)
M -  Single Arm TRX Rows & Step Up to Balance (Power Step w Running Mechanics)
T -  Box Step Downs (5 second Neg)  & Pull Up Development (Negatives)  
W - Sprint Starts 4x (Tall, Crouched, 1/2 Kneeling, Lateral) 
TH - Jump Rope & Push Up Negatives (20-10)

Strength
3rd week of 3 weeks - Stability Focus (4 sets of 30-45 second work or 20 mins AMRAP)
M -  Squat Holds, Plank Holds & Farmer Carry  
T -  DB Step Ups & DB 1 Arm Rows
W -  KB Single Leg Dead Lifts & Stability Ball 1 Arm Press
Th -  Loaded Front RackLunges & Core Circuits (3 planes of motion)

Conditioning
New: Week 1 of 2 weeks (record times & scores)   
M - 2 Rounds of: 1 min Air Squats, 1 min Sit-Ups (no rest - record total)
T -  30 Burpees + 100 Jump Rope 
W -   400m Run, Rest 1 min, 200m Run (record total time)
TH - 5 Rounds for time of: 20 Band Chest Press, 5/5 Alt. Leg Lunge w MB Toss & 10m Bear Crawl