Mi-Edge (Jan. 30th - Feb 23rd)

Warm Up
Active Floor Stretching 
Dynamic Flexibility
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Activation
Monday  8 Rounds of: 20 - 10 Work Rest
A1 - Squat Pattern
A2 - Push Horizontal
Tuesday  6 Rounds of: 30 - 15 Work Rest 
A1 - Pull Horizontal 
A2 - Hinge Pattern
Wednesday 5 Rounds of: (45 - 15 Work Rest)
A1 - Lunge Pattern
A2 - Push Vertical
Thursday EMOM for for 12 mins.
A1 - Squat Pattern
A2 - Push Horizontal 
A3 - Core 
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Workout of the Day
Monday 
2x 12 min AMRAPs of:
A1 - Wall Ball (8-10)
A2 - Bear Crawl Down & Back
A3 - Bench Press (8-10)
Rest 3 mins
B1 - DB Thrusters 5
B2 - Mi-Bug 10/10
B3 - Row 150 meters

Skill Day - Double Unders & Rope Climbs
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Tuesday 
40 min. Time Cap of:
4 Sets of:
A1 - Dead Lift (8-10)
A2 - 1 DB Bent Over Row 8/8
A3 - Jump Rope 50
4 Sets of:
B1 - Partner MB Sit Ups 12 
B2 - Partner Burpees 6
B3 - Partner MB Rugby Toss 6/6
3 Sets of:
C1 - Box Step Up to Curl 5/5 (single leg balance)
C2 - Slide Disk Hamstring Curls 10 or Swiss Ball
C3 - Stir the Pot 5/5 + 5/5
3 Sets of:
D1 - Sit Ups 25
D2 - Ab Roller 20
D3 - Hollow Rock 15 
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Wednesday 
2x 12 min AMRAP's of:
A1  - Run 2 Laps
A2 - Push Ups 10
A3 - MB Slams 10
A4 - Flutter Kicks 15/15
Rest 3 Mins
B1 - Box Jumps 5
B2 - TRX Rows 10
B3 - Walking Lunges 10/10
B4 - Cable Rotation 10/10

Game Day - (Spike Ball, Dodge Ball, Trainer Pick)
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Thursday
35 min 
3 Sets of:
A1 - Front Squat 5
A2 - Max Height Wall Ball 5
3 Sets of:
B1- Bench Press 10,8,6
B2 - KB Swings 15
3 Sets of:
C1- Rower 200 meters
C2 - Box Step Up to Curl 5/5 (single leg balance)
3 Sets of:
D1 - 100 Jump Rope
D2 - 10/10 Renegade Rows

Skill  Practice - Trainers Choice