Week of May 2nd

Warm Up
Mobility - Pattern of Strength 
Dynamic Flexibility - M&W: Add Booty Bands T&TH: Add Jump Rope 

Activation & Movement Drills
M - 20 -10 Static Holds of: A1 - Lunge Stance Hold, A2 - 3/4 Push Up Hold
T -  4 Rounds of: A1- 15 Air Squats, A2- 15 Dowel Hollow Rocks   
W - 20 - 10 A1 - Squat Stance Hold, A2 - Band Row Hold 
TH - 4 Rounds of: A1- Side Plank Hold R&L, A2- 10/10 Band Core Rotation (R&L)

Strength
Week 3 of 3 weeks of: 7x 5 (add weight from last week)
M -  A1 - DB Front Rack Squats A2 - Single Arm Rows (use bench or box) 
T -  A1- Stability Ball Single Arm Chest Press A2- DB Alternating Arm Shoulder Press A3- 20 Sit Ups 
W -  A1 -2DB Single Leg Dead Lifts A2- Pull-Up Progression (improve from last week)
Th -  A1 - DB Walking Front Rack Lunges 5/5 A2 - Core Circuits (3 planes of motion)

Conditioning
Week 2 of 2 weeks of:  (Compare your times & scores from last week)
M - Max 2 min Wall Ball (14/10) (Rest 1 min) Max 2 min TRX Rows (feet on wall)  
T -  4 Rounds of: 5/5 MB Box Step Up, 5 Burpees, Run 100m
W -   10 mins AMRAP of:  10 MB Squat Cleans, 10/10 Sit Outs, 30 Jump Rope
TH - Run 800m - (Rest 1 min) - Run 400m - (Rest 1 min) - Row 200m