Week of March 7th

Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
Core & Hip Stability
M- Ab Roller & Bicycle Crunches
T - Box Leg Lowers & Single Leg Hip Lift
W - MB Rugby Toss & Booty Bands
TH - Tempo Push Ups & MB Lateral Hops

Strength
SuperSets of: 7x 5 or 20 mins for Quality (2nd week of 3)
M -  Single Arm DB Push Press & Single Arm DB Rows 
T -  Back Squats & Sled Push
W -  Inverted Rows & Single Arm KB Front Squats + 5/5 OverHead Lunges
Th -  Dead Lift & Bench Press

Conditioning
Week 3 of 3, final test, compare your scores.
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







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