Week of April 18th

Warm Up
Mobility - Focus on Movement Pattern of Strength 
Dynamic Flexibility - Quality Slow, Controlled Fast

Activation & Movement Drills
(Work for Quality - Stability & Control)
M - 4x( 20 - 10) A1- Sit to Stand A2- Bear Crawl    
T -  6 Rounds of: A1- 50 Jump Rope A2- 15 Band Squat to Row   
W - Sprint Starts 4x (Tall, Crouched, 1/2 Kneeling, Prone Lateral) 
TH - 4 Rounds of: A1- 5 Shoulder Tap Push Up & Reach A2- 10 DB Dead Lift

Strength
Week 1 of 3 weeks of: 7x 5
M -  A1 - DB Front Rack Squats A2 - Single Arm Rows  
T -  A1- Stability Ball Chest Press A2- DB Shoulder Press A3- 20 Sit Ups 
W -  A1 -KB Single Leg Dead Lifts A2- Pull-Up Progression
Th -  A1 - DB Walking Lunges  A2 - Core Circuits (3 planes of motion) A3 - 10 Wall Ball

Conditioning
Week 2 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