Week of Feb. 22nd

Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
6 min. EMOM of: (30 seconds of Work)
M - Sit To Stands & Jump Rope
T- Shoulder Tap Push Ups & Band Lateral Walks 
W - Single Leg Step Downs (R&L)
​TH - I's,Y's,T's & Sit Outs

Strength
Tri-Sets of: 5x 7 or 25 mins. for Quality (2nd week, Improve from last)
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
Week 1 of 3 weeks (Improve your time or weight each week)
M - 5 Rounds for time: 10 Air Squats, 1 Down & Back Sprint, 10 Push Ups
T -  15,13,11,9,7,5 of: Burpees & KB Swings 
W - 5 Rounds of: 5 Bench Press, 5 Pull Ups & 5 Box Jumps  
TH - Increasing Workload Each minute: 4 Turf  Shuttle Sprints + add 2 Push Ups ​