Warm Up 
M- Rolling - Dynamic Flexibility 
T- Rolling - Dynamic Plus Ladders
W- Rolling - Dynamic Flexibility
TH- Rolling - Dynamic Plus Ladders

Activation & Power Development
M- A1- Ab Roll Outs A2- Band Anti Rotation (R&L) A3- 1/2 Kneeling DB Press (Neg) 
T- A1- Band Retraction A2- Shoulder Tap Push Up A3- Sit-Outs
W- A1- Hip Circle Extension (R&L) A2- DB Rows A3- Bosu Single Leg Balance
Th- A1- Jump Rope A2- Air Squats A3- TRX Rows 

Strength
(Week 2 of 3 Weeks Exercise Progression)  (15 min - 20 mins Work)  

Monday & Weds
  A1- Goblet Squat 10 
  A2- Walking Lunge 10/10 
  A3- Bench DB Press 8 
  A4- Bar Inverted Rows (MMF)
  A5- MB OverHead Wall Slam 5

Tuesday & Thursday
  A1- RFE Split Squat 8/8
  A2- Wall OverHead Squat Mobility 8
  A3- Plank & Reach 10 
  A4- DB  Shoulder Press 8  
  A5- Dowel Single Leg Dead Lift 5/5

Conditioning
M- Base Pace 400m RUN (Rest 1 min) 400m Run
T- All-Out Pace 5 mins: Partner AMRAP: 7 Wall Ball & 7 Burpees 
W- Push Pace 6 mins (Partner) AMRAP of: 3 Push Ups, 3x Shuttle Sprint, 6 Sit Ups
 TH- All-Out Pace: 5 Rounds of:  3 VerticalJumps, 3 Squats, 3 Long Jumps & 3 Push Ups

Cool-Down
Walk + Mobility 

Warm Up 
M- Rolling - Dynamic Flexibility 
T- Rolling - Dynamic Plus Ladders
W- Rolling - Dynamic Flexibility
TH- Rolling - Dynamic Plus Ladders

Activation & Power Development
M- A1- Ab Roll Outs A2- Band Anti Rotation (R&L) A3- 1/2 Kneeling DB Press (Neg) 
T- A1- Band Retraction A2- Shoulder Tap Push Up A3- Sit-Outs
W- A1- Hip Circle Extension (R&L) A2- Band Hold Rows A3- Bosu Single Leg Balance
Th- A1- Jump Rope A2- Air Squats A3- TRX Rows (Neg)

Strength
(Week 1 of 3 Weeks Exercise Progression)  (15 min - 20 mins Work)  

Monday & Weds
  A1- Goblet Squat x10 
  A2- Walking Lunge 5/5 
  A3- Lateral Lunge 5/5 
  A4- Pull-Up Holds 5 Reps of  (7 second Hold)
  A5- DB Rows 15

Tuesday & Thursday
  A1- RFE Split Squat 8/8
  A2- Wall OverHead Squat Mobility
  A3- Core Double Leg & Arm  Lowers 8 
  A4- DB Alt. (R&L) Bench / Stability Ball Press 8/8  
  A5- Bar MMF Inverted Rows 

Conditioning
M- Base Pace (400m Run + Slow Bear Crawl x3 Down & Back)
T- All-Out Pace 5 mins: Partner AMRAP: 7 Wall Ball & 7 Burpees 
W- Push Pace 6 mins AMRAP of: 5 Box Jumps, 3x Shuttle Sprint, 20 Sit Ups
 TH- All-Out Pace: 5 Rounds of:  3 VerticalJumps, 3 Squats, 3 Long Jumps & 3 Push Ups

Cool-Down
Walk + Mobility 

Warm Up
Run 200m
Positional Stretches
Dynamic Flexibility 

Activation & Movement Drills 
Complete for Quality:
M- 2 Rounds of: 20  Band Rows w (5 second hold) + 20 Air Squats
T-  2 Rounds of: 20 Hollow Rocks + 10/10 Single Leg Dowel Dead Lifts
W-  Floor Hip Series & 20-10 Shoulder Tap Push Up
TH-  Core Series 20-10   

Strength
Week 2 of 3 weeks of: Strength 
M- 5x7 of: Pull Up Lowering (Neg) & Single Leg KB Dead Lift
T - 5x7 of: Strict Shoulder Press & Front Squats
W - 5x7 of: DB Single Arm Rows & DB Dead Lift
TH - 5x7 of: Bench Press & Farmer Carry      

Conditioning
Week 2 of 3 weeks of: (Energy System Training)
​M- Partner 30 Sit-Outs, 30 Step Ups, 400m RUNm (must finish together)
T- High Intensity Interval of: 6 rounds of (Work / Rest) 40-20
          5 Half Burpees, 10 Air Squats, 5 Push Ups)
W- Pace Yourself with: (start Outback)15 mins of:
          A1-200m Run A2- 30 Band Rows A3- 30 Band Press A4- 30 Hanging Core Runners
TH- Get As Far As Possible in 10 mins of: (add 1 rep each round)
A1-  1 Complex of DB Mi5 Maker (Push Up, Renegade Row, Squat Clean to Press)
A2-  1 Pull Up
A3-  ** Every Round 50 Jump Rope