Summer Session July

Monday
Warm Up
A.  Flexibility Series
B.  Dynamic Movements
Part 1 - Strength
5 sets of:
A1 - DB Walking Lunge 10/10
A2 - Box Jumps 5
A3 - Push Up 10 + Partner MB Chest Pass 10
A4 - Stability Ball Hamstring Curls 10
B1 - 5 Sprints 40m (Rest: walk back to start)
Part 2 - Coaches Game 

Tuesday 
Warm Up
A. Jump Rope + Band Circuit
B.  Core Circuit
Part 1 - Strength
5 sets of:
A1 - DB Chest Press 8
A2 - Back Squats 8 
A3 - Band Rotation 8/8
Part 2 - Conditioning
EMOM for 10 minutes of:
A1 - Wall Ball Partner Toss 6/6
A2 - 20 Sit Outs

Wednesday
Warm Up
A.  Flexibility Series
B.  Dynamic Movements
Part 1 - Strength 
5 sets of:
A1 - Dead Lift 8,8,6,6,4
A2 - TRX Rows 10
A3 - Side Planks 15/15
A4 - Push Ups 10
Part 2 - Coaches Game

Thursday
Warm Up
A. Dynamic Movements
B. Skills 10-15  minutes
Part 1 - Strength 
3 sets of:
A1 - RFE Split Squats 10/10
A2 - Sit Ups 20
A3 - DB Shoulder Press 10
A4 - Hanging Knees to Chest 15
Part 2 - 
5 minutes Each of:
A. Rower for Distance
B. 40 Jump Rope + 10 Push Ups AMRAP
C.  Air Bike 5 Cals + Farmer Carry -Down & Back AMRAP