Week of May 16th

Warm Up
Mobility - Pattern of the Exercises
Dynamic Flexibility  
     (+) add after each drill- M&W: Five 1/2 Burpees T&TH: 10 Bar Hang Active Shoulders 

Activation & Movement Drills 
M- 8 AMRAP of: 10 Dowel Good Mornings, 10 Air Squats w (R&L) Reach, 10 Knee Grab Sit Ups
T- 10 AMRAP of: 10/10  Band Alt. Leg / Arm Pull Downs, Sprint Series (jog back)
W- 12 AMRAP of: Speed Ladder x4, 10 Push Ups, 20 Plank & Reach
TH- 14 AMRAP of: Row 150m, Dowel Overhead Lunge 20m, 20 Leg Drops

Strength
Week 2 of 3 weeks of: Strength Endurance 
M - 20 min AMRAP of:
     A1- 20 Air Squats A2- 10 KB Swings A3- 10 DB Bench Press A4- 10/10 DB Single Arm  Press
T - 20 min AMRAP of:
      A1- 10 DB Dead Lift A2- 5/5 Renegade Rows A3- 10 Bar Inverted Rows A4- 10 Burpees  
W -  20 min AMRAP of:
     A1- 8/8 DB Step Up A2- 8 Wall Ball A3- 8/8 Band Rotation A4- 8/8 DB Alt. Press
Th -  20 min AMRAP of:
     A1- 10/10 (1 DB R&L) Squats A2- 10/10 Single Arm Row A3- 10 Ab Rollers A4- 10 Push Ups     

Conditioning
Week 2 of 3 weeks of: (Energy System Training)
​(Compare times & scores to last week)
M- Sprint up Hill 6x +plus 6,5,4,3,2,1  Air Squats at top (walk back to start)
T- Max Burpee Pull-Ups in 2 mins (Scaled-Max Burpees)
W- 800m RUN
TH- 50-Mountain Climbers 40-Jumping Jacks 15/15-Jumping Lunges 20 Air Squats 10- DB Thrusters