Mi-Edge (June 20th-23rd)

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

Activation & Power Development
M- A1- Ab Roll Outs A2- Band Anti Rotation (R&L) A3- 1/2 Kneeling DB Press (Neg) 
T- A1- Band Retraction A2- Shoulder Tap Push Up A3- Sit-Outs
W- A1- Hip Circle Extension (R&L) A2- Band Hold Rows A3- Bosu Single Leg Balance
Th- A1- Jump Rope A2- Air Squats A3- TRX Rows (Neg)

Strength
(Week 1 of 3 Weeks Exercise Progression)  (15 min - 20 mins Work)  

Monday & Weds
  A1- Goblet Squat x10 
  A2- Walking Lunge 5/5 
  A3- Lateral Lunge 5/5 
  A4- Pull-Up Holds 5 Reps of  (7 second Hold)
  A5- DB Rows 15

Tuesday & Thursday
  A1- RFE Split Squat 8/8
  A2- Wall OverHead Squat Mobility
  A3- Core Double Leg & Arm  Lowers 8 
  A4- DB Alt. (R&L) Bench / Stability Ball Press 8/8  
  A5- Bar MMF Inverted Rows 

Conditioning
M- Base Pace (400m Run + Slow Bear Crawl x3 Down & Back)
T- All-Out Pace 5 mins: Partner AMRAP: 7 Wall Ball & 7 Burpees 
W- Push Pace 6 mins AMRAP of: 5 Box Jumps, 3x Shuttle Sprint, 20 Sit Ups
 TH- All-Out Pace: 5 Rounds of:  3 VerticalJumps, 3 Squats, 3 Long Jumps & 3 Push Ups

Cool-Down
Walk + Mobility