Week of April 11th

Warm Up
Mobility - Focus on Movement Pattern of Activations & Strength
Dynamic Flexibility - 5-6 Drills & Focus on Balance & 3-5 Second Holds

Activation & Movement Drills
(Work for Quality - Stability & Control)
M -  Single Arm TRX Rows & Step Up to Balance (Power Step w Running Mechanics)
T -  Box Step Downs (5 second Neg)  & Pull Up Development (Negatives)  
W - Sprint Starts 4x (Tall, Crouched, 1/2 Kneeling, Lateral) 
TH - Jump Rope & Push Up Negatives (20-10)

Strength
3rd week of 3 weeks - Stability Focus (4 sets of 30-45 second work or 20 mins AMRAP)
M -  Squat Holds, Plank Holds & Farmer Carry  
T -  DB Step Ups & DB 1 Arm Rows
W -  KB Single Leg Dead Lifts & Stability Ball 1 Arm Press
Th -  Loaded Front RackLunges & Core Circuits (3 planes of motion)

Conditioning
New: Week 1 of 2 weeks (record times & scores)   
M - 2 Rounds of: 1 min Air Squats, 1 min Sit-Ups (no rest - record total)
T -  30 Burpees + 100 Jump Rope 
W -   400m Run, Rest 1 min, 200m Run (record total time)
TH - 5 Rounds for time of: 20 Band Chest Press, 5/5 Alt. Leg Lunge w MB Toss & 10m Bear Crawl