Week of Feb. 29th

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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