Week of May 23rd

Warm Up
Mobility - Pattern of the Exercises
Dynamic Flexibility  
     (+) add after each drill- M&W: 10 Sit Outs T&TH: 5 Burpee Bar Jump Touch 

Activation & Movement Drills 
Complete for Quality:
M- 3 Rounds of: 15 Reverse Flys -- 10/10 Dowel Lunges -- 5 Wall Ball
T- 10 Mins of: 20m Bear Crawl -- 6/6 Box Step Ups to Balance -- 10's Band Shoulder Matrix
W- 3 Rounds of: 10 Push Ups -- 20 Plank & Reach
TH- 10 Min of: 10/10 Leg Box Drops --  6/6 DB Shoulder Press (Negative)   

Strength
Week 3 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 3 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