Monday
Dynamic warm up
Agility:
1 Foot load and hop into sprint (5 each leg)
5 yard sprint to cone-10 yard turnaround (x3=1 round)
1 foot box jumps (10 each leg)
:30 balance with plate oh 15 at most (:30 each leg)
x3 each
Strength
AHAP (as heavy as possible while still getting the rep count)
A.
20 Leg press 3x10
20 Leg Curl 3x10
20 Leg extension 3x10
B.
DB snatches 3x16
DB curl to press 3x8 (each arm)
Cable chop 3x8 (each side)
Workout
4 stations
:40 for reps :20 rest and switch x3
1 kb swings
2 sled push
3 db man makers
4 pull ups
Core
Russian slam twist x30
X3

Wednesday
Warm up
Dot game
Plyo-strength
Sideways med ball slams against wall (10 each side)
Banded down jumps (15)
Banded up jump (20)
Step off box jump as high as you can sprint 10 yards (x2)
Rope slams (20 non stop)
X3
Plyo-agility
3 broad jumps then sprint (x5)
2 sideways pushes then sprint (x4)
backwards triple hurdle sprint to cone (x5)
2 workouts
1 pass of the gauntlet
sled push down/sandbag back for time (2 attempts)
Either death by sprints or lava game

Friday
Warm up
Death by sprints or lava game
Strength EMOM(every minute on the minute)
1 db thrusters 14
2 burpees 8
3 kb swings 15
Back Squat
5 sets 10 reps
85
105
115
135
155
(if 10 reps cant be completed stay at that weight for rest of the sets)
workout
150 wall balls for time