Week of April 4th

Warm Up
Mobility - Each Day Focus on Movement Pattern of Strength
Dynamic Flexibility - Slow Down & Focus on Balance

Activation & Movement Drills
(10 mins Work for Quality - Low Reps & Control)
M -  Ab Roller & Single Leg DB Curls
T -  Box Step Downs & Box Step Ups
W - CrossOver Symmetry & Lunge Matrix w/ Sliders 
TH - Speed Ladder Drills & Cones

Strength
2nd week of 3 week - Stability Focus (4 sets of 30-45 second work or 20 mins AMRAP)
M -  Wall Sit Holds, Plank Holds & Farmer Carry  
T -  Tempo Air Squats & Negative Push Ups
W -  KB Single Leg Dead Lifts & TRX Rows or Pull-Ups
Th -  Loaded Front RackLunges & Core Circuits (3 planes of motion)

Conditioning
Re-Test from Last Week:   
M - 500m ROW + 20 Push Ups
T -   4 Lap Run + 25 Air Squats + 4 Lap Run
W -   15 Wall Ball + 2 Bear Crawl + 15 Burpees + 30 Sit Ups + 15 Wall Ball
TH - 10 min. AMRAP of: 10 DB Curl to Press, 10 TRX Rows, 10/10 Step Ups & 4 Shuttle Sprints

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