Outdoor Workout Session Day 5

PWR
Plyo Push Ups (x5-10reps)

TABATA CIRCUIT :30/:30
PRI
Deadlift (x5reps) or

SEC
SKB 1 Arm Floor Press Rt
SKB 1 Arm Floor Press Lt
SKB Unsupported 1 Arm Row Rt
SKB Unsupported 1 Arm Row Lt


AUX/ROT
SKB Swing
Lateral Plank Walk
Prone Y's

FINISHER
Modified 300 yd shuttle (sprint, shuffle, 1 arm carry rt, 1 arm carry lt, sprint) x 50yds ea

Outdoor Workout Session Day 4

RECOVERY/SKILL
ESD Session Aerobic Power
:30sec Work
:30sec Rest

1. Wall Accelerators
2. Bearcrawl Fwd/Back
3. Line Shuffle Fwd/Back
4. Plate Pinch Farmers Walk
5. Mountain Climbers
6. Line Hops Side to Side
7. Lateral Bounds
8. Shuttle
9. Plank with Limb Raise

Outdoor Workout Session Day 3

PWR
Split Squat Jumps or Hang Clean (x5reps)

TABATA CIRCUIT :30/:30
PRI
Front or Back Lunge

SEC
Barbell or DDB Shoulder Press
Barbell or DDB Bent Over Row
Barbell or DDB RDL's

AUX/ROT
Hand Release Push Ups
2 Min Plank (front, Side, Side, Scap Push Up) :30sec ea
Prone T's

FINISHER
Sprint Lap

Outdoor Workout Session Day 2

Skill Session Acceleration

Accel/Decel
Wall Accelerators Single 2x :15 sec
Wall Accelerators Double 2x :15 sec
Wall Accelerators Triple 2x :15 sec

Multi Starts x 7(2 each) 
Rt. Knee / Left Knee / Both Knees / Prone / Open Rt. / Open Left / Seated

Go-Hold-Go x4-6
Go-Drive-Go x4-6

Speed
Flying 10's x 4-6

Finisher
Reaction Drill x 2-6

Outdoor Workout Session Day 1

PWR
Squat Jumps or 1 Arm DB or KB Snatch (x5reps)

TABATA CIRCUIT :30/:30
PRI
KB Goblet Squat or Front Squat

SEC
KB or Landmine 1/2 Kneeling Press Rt
KB or Landmine 1/2 Kneeling Press Lt
KB or Landmine 1 Arm Row Rt
KB or Landmine 1 Arm Row Lt

AUX/ROT
Single Leg Squat
High to Low Planks
Prone W's

FINISHER
60 Yard Shuffle Shuttle