Week of Feb. 15th

Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
M - Med Ball Toss Series
T- Tap Push Ups & Band Lateral Walks 
W - KB Dead Lift & Band Rotation R&L 
​TH - Hollow Holds & Burpees

Strength
Tri-Sets of: 5x 7 or 25 mins. for Quality 
M -  KB Dead Lift, 1/2 Kneeling DB Press & Core Side Planks 
T -  DB Single Arm Alt. Stability Press, Inverted Rows & R&L Step Downs
W -  Single Arm DB Rows, Farmer Carry's & RFE Split Squats 
Th -  Bench Press, Box Jumps & Sled Push

Conditioning
2nd week - (beat your (Time / Reps) from last week)
M - 4 Rounds of: 15 Air Squats, 1 Sprint, 10 Push Ups 50 Jump Rope
T -  4 Rounds of: 10 Wall Ball, 1 Sprint, 30 Band Rows 
W - 8 Mins. AMRAP of: 200 Row, 10 Burpees & Walking Lunges
TH - 10 KB Swings + 5,4,3,2,1 of Goblet Squats &Push Ups​




​

---