Week of May 9th

Warm Up
Mobility - Roll, LAX Ball, Positional Stretch
Dynamic Flexibility  (+) add after each drill- M&W: Lateral Lunges T&TH: Sit to Stand 

Activation & Movement Drills
M - 3 Rounds of: A1- 8/8 Single Leg Touchdown to Reach A2- 20 Band Squat to Row
T -  Every 30 sec. for (8 mins): A1- 1/2 Kneeling Band Row (R&L) A2- Band Core Rotation (R&L)    
W - 3 Rounds of: A1- 15 Hollow Rock A2- 10/10 Plank & Reach A3- 5 Burpees 
TH - Every 30 sec. for (6 mins): A1- Farmer Carry  A2- Push Ups 

Strength
(New) Week 1 of 3 weeks of: Strength Endurance 
M - 20 min AMRAP of:
     A1- 20 Air Squats A2- 10 KB Swings A3- 10 DB Bench Press A4- 10 DB Press
T - 20 min AMRAP of:
      A1- 10 DB Dead Lift A2- 5/5 Renegade Rows A3- 10 Bar Inverted Rows A4- 10 Burpees  
W -  20 min AMRAP of:
     A1- 8/8 DB Step Up A2- 8 Wall Ball A3- 8/8 Band Rotation A4- 8/8 DB Alt. Press
Th -  20 min AMRAP of:
     A1- 10/10 (1 DB R&L) Squats A2- 10/10 Single Arm Row A3- 10 Ab Rollers A4- 10 Push Ups     

Conditioning
(New)Week 1 of 3 weeks of: (Energy System Training) 
M- Sprint up Hill 6x +plus 6,5,4,3,2,1  Air Squats at top (walk back to start)
T- Max Burpee Pull-Ups in 2 mins (Scaled-Max Burpees)
W- 800m RUN
TH- 50-Mountain Climbers 40-Jumping Jacks 15/15-Jumping Lunges 20 Air Squats 10- DB Thrusters