Week of May 30th

Warm Up
Mobility & Positional Stretches
Dynamic Flexibility + 1 Body Weight Exercise (5-10 reps)

Activation & Movement Drills 
Complete for Quality:
T-  Band Shoulder Series & 20-10 Air Squats 
W-  Floor Hip Series & 20-10 Shoulder Tap Push Up
TH-  Core Series 20-10   

Strength
Week 1 of 3 weeks of: Strength 
T - 5x7 of: Strict Shoulder Press & Front Squats
W - 5x7 of: Strict Pull-Ups & Dead Lift
TH - 5x7 of: Bench Press & Farmer Carry      

Conditioning
Week 1 of 3 weeks of: (Energy System Training)
​T- High Intensity Interval of: 6 rounds of (Work / Rest) 40-20
          5 Half Burpees, 10 Air Squats, 5 Push Ups)
W- Pace Yourself with: (start Outback)15 mins of:
          A1-200m Run A2- 30 Band Rows A3- 30 Band Press A4- 30 Hanging Core Runners
TH- Get As Far As Possible in 10 mins of: (add 1 rep each round)
A1-  1 Complex of DB Mi5 Maker (Push Up, Renegade Row, Squat Clean to Press)
A2-  1 Pull Up
A3-  ** Every Round 50 Jump Rope