Week of March 28th

Warm Up
Mobility - Each Day Focus on Movement Pattern of Strength
Dynamic Flexibility

Activation & Movement Drills
(10 mins Work for Quality - Low Reps)
M -  Side Plank Band Rows & Single Leg DB Curls
T -  Box Step Downs & Box Step Ups
W - CrossOver Symmetry & Lunge Matrix w/ Sliders 
TH - Rabbit Drills

Strength
1st 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 Dead Lifts, Sled Push & TRX Rows
Th -  Loaded Lunges & Core Circuits 

Conditioning
Record and Re-Test Next week - April 4th - 7th 
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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