Mi-Edge (July 25th - Aug. 4th)

Warm Up  
M- Rolling - Dynamic
T- Dynamic - Jump Rope 
W- Stretching - Dynamic
TH- Rolling - Dynamic Flexibility + Ladders

Activation & Power Development
3 Exercises - 4 Rounds - 30:15 Work Rest
M & W - Core Circuit 
T & TH - (Bands) Push, Pull & Rotation 

Strength
1st week - 15 mins
2nd week - 18 mins
Monday
  A1- Goblet Squat 8/8 
  A2- Walking Overhead Lunge 8/8
  A3- 1 DB, 1 Arm Strict Press 8/8
  A4- TRX Rows (MMF)
  A5- Sled Push 1x

Tuesday 
A1-  DB Incline Bench Press 8
A2-  KB Swing 8
A3-  Farmer Carry - 40m
A4-  Jump Rope 75
A5-  Bear Crawl 2x

Wednesday
  A1- RFE Split Squat 8/8
  A2- DB 2 Arm Row 8/8
  A3- Box Leg Lowering 8/8 
  A4- Cable Core Rotation (R&L) 8/8  
  A5- DB Shoulder Push Press 8

Thursday
 A1- 1 DB, 1 Arm Front Squat 8/8 
 A2- 1 DB, 1 Arm Walking Lunge 8/8
 A3- Hand Release Push Ups (MMF)
 A4- TRX Rows (MMF)
 A5- MB Rugby Toss 5/5

Conditioning
Monday 
50-40-30-20 of:
Jump Rope & Mountain Climbers
Finish with - 200m Run

Tuesday
3 Rounds of:
15 DB Thrusters
10 TRX Rows
5 Box Jumps

Wednesday
500m Row then 25 Sit Ups 
250m Row then 25 Push Ups

Thursday
400m Run  
then...
3 Rounds of: 10 KB Swings & 5 Burpees 

Cool-Down
Mobility