Week of March 14th

Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
Core & Hip Stability
M- Ab Roller & Side Plank Band Rows
T - Med Ball Single Leg Hip Lift & Explosion Box Step Ups
W - Booty Bands & CrossOver Symmetry 
TH - Med Ball  Lateral Hops & Feet Elevated Shoulder Tap Push Ups

Strength
7x 5 or 20 mins for Quality (3rd week of 3 week phase)
M -  Single Arm DB Rows & Bench Press 
T -  Front Squats & Pull Ups
W -  Dead Lifts & Sled Push
Th -  Incline DB Press & Lateral Lunge + CrossOver Sprint

Conditioning
Week 1 of 3 weeks (record times and scores each workout)
M - 1000m ROW
T -  2 mins. Max Wall Ball immediately followed by 2 min max run laps (Barn Door & Back) 
W -   8 mins Get as far as possible: (1 Push Up, 1 Box Step Up) add 1 rep each round
TH - 15 min. AMRAP of: 10 TRX Rows, 8 Thrusters, 6 Burpees, 4 Shuttle Sprints

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