Mi-Edge (July 5th - 7th)

Warm Up  
T- Rolling - Dynamic Plus Ladders
W- Rolling - Dynamic Flexibility
TH- Rolling - Dynamic Plus Ladders

Activation & Power Development 
T- A1- Band Retraction A2- Shoulder Tap Push Up A3- Sit-Outs
W- A1- Hip Circle Extension (R&L) A2- DB Rows A3- Bosu Single Leg Balance
Th- A1- Jump Rope A2- Air Squats A3- TRX Rows 

Strength
(Week 3 of 3 Weeks Exercise Progression)  (15 min - 20 mins Work)  

Tuesday & Thursday
  A1- Goblet Squat 10 
  A2- Plate Walking Lunge 10/10 
  A3- Bench DB Press 8 
  A4- TRX Inverted Rows (MMF)
  A5- MB Rugby Toss 5/5

Wednesday
  A1- RFE Split Squat 8/8
  A2- DB Single Arm Row 8/8
  A3- Dead Lift (Ability Level) 5
  A4- DB  Shoulder Press 8  
  A5- Box Explosive Step Up

Conditioning
T- All-Out Pace 7 mins: Partner AMRAP: 7 Wall Ball, 7 Burpees & 7 Push Ups 
W- Push Pace 7 mins (Partner) AMRAP of: 4 Push Ups, 3x Shuttle Sprint, 8 Sit Ups
 TH- 5 Rounds of:  1x Obstacle Course + (3x = 5 Push Ups then 1x Hill Sprints)

Cool-Down
Mobility