Warm Up  
M- Rolling - Dynamic
T- Dynamic - Jump Rope 
W- Stretching - Dynamic
TH- Rolling - Dynamic Flexibility + Ladders

Activation & Power Development
3 Exercises - 4 Rounds - 30:15 Work Rest
M & W - Core Circuit 
T & TH - (Bands) Push, Pull & Rotation 

Strength
1st week - 15 mins
2nd week - 18 mins
Monday
  A1- Goblet Squat 8/8 
  A2- Walking Overhead Lunge 8/8
  A3- 1 DB, 1 Arm Strict Press 8/8
  A4- TRX Rows (MMF)
  A5- Sled Push 1x

Tuesday 
A1-  DB Incline Bench Press 8
A2-  KB Swing 8
A3-  Farmer Carry - 40m
A4-  Jump Rope 75
A5-  Bear Crawl 2x

Wednesday
  A1- RFE Split Squat 8/8
  A2- DB 2 Arm Row 8/8
  A3- Box Leg Lowering 8/8 
  A4- Cable Core Rotation (R&L) 8/8  
  A5- DB Shoulder Push Press 8

Thursday
 A1- 1 DB, 1 Arm Front Squat 8/8 
 A2- 1 DB, 1 Arm Walking Lunge 8/8
 A3- Hand Release Push Ups (MMF)
 A4- TRX Rows (MMF)
 A5- MB Rugby Toss 5/5

Conditioning
Monday 
50-40-30-20 of:
Jump Rope & Mountain Climbers
Finish with - 200m Run

Tuesday
3 Rounds of:
15 DB Thrusters
10 TRX Rows
5 Box Jumps

Wednesday
500m Row then 25 Sit Ups 
250m Row then 25 Push Ups

Thursday
400m Run  
then...
3 Rounds of: 10 KB Swings & 5 Burpees 

Cool-Down
Mobility 

Warm Up  
M- Rolling - Outside Warm-Up
T- Rolling - Dynamic Flexibility 
W- Rolling - Outside Warm-Up
TH- Rolling - Dynamic Flexibility + Ladders

Activation & Power Development
M-  Monster Band Partner Sprints (Lateral Shuffle, CrossOver, High Knees)
T-  A1- I's,Y's & T's A2- Pull-Up Lowers A3- Sit-Outs
W-  Monster Band Partner Sprints (Lateral Shuffle, CrossOver, High Knees)
TH- A1- Box Step Overs A2- Side Lunges A3- Slide Disks Hamstring Curls 

Strength
Week 1 of 2 Week Block  (4-5 Strength Exercises, 1 Movement Drill)
1st Week: 17 mins of WORK
2nd Week: 20 mins of WORK
Monday
  A1- 1 DB, 1 Arm Front Squat 8/8 
  A2- 1 DB, 1 Arm Walking Lunge 8/8
  A3- 1 DB, 1 Arm Strict Press 6/6
  A4- Bar Feet Elevated (Ability Level) Inverted Rows (MMF)
  A5- MB Rugby Toss 5/5
  A6- T-Spine Extension on Swiss Ball 8
Tuesday 
A1-  DB Bench Press 8
A2-  KB Dead Lift 8
A3-  Farmer Carry - 40m
A4-  Turf Shuttle Sprint x 2
A5-  Band Retraction Drill 20
Wednesday
  A1- RFE Split Squat 8/8
  A2- DB Single Arm Row 8/8
  A3- Single Leg Dead Lift  5/5
  A4- Band - Straight Arm Pull-Down Hinge Stance  8  
  A5- Box Explosive Step Up 8/8
Thursday
 A1- 1 DB, 1 Arm Front Squat 8/8 
 A2- 1 DB, 1 Arm Walking Lunge 8/8
 A3- 1 DB, 1 Arm Strict Press 6/6
 A4- Bar Feet Elevated (Ability Level) Inverted Rows (MMF)
 A5- MB Rugby Toss 5/5
 A6- T-Spine Extension on Swiss Ball 8

Conditioning
(!!!! Record on Paper for Next Week!!!!)
M- 800m Run Time 

T- 4 Rounds of: Max Distance of:
     4 Long Jump Distance (Best of 4) & 1 min Row for Meters (Best of 4) 

W- 2 Rounds of: (No Rest)
     Max Jump Rope in 2 min & Max Push Ups in 1 Min (Add Total) 

TH- 2 min Max Burpees, Rest 1 min, 400m Run Time (Record Numbers & Time) 

Cool-Down
Mobility