Mi-Edge (June 27th - 30th)

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- DB Rows A3- Bosu Single Leg Balance
Th- A1- Jump Rope A2- Air Squats A3- TRX Rows 

Strength
(Week 2 of 3 Weeks Exercise Progression)  (15 min - 20 mins Work)  

Monday & Weds
  A1- Goblet Squat 10 
  A2- Walking Lunge 10/10 
  A3- Bench DB Press 8 
  A4- Bar Inverted Rows (MMF)
  A5- MB OverHead Wall Slam 5

Tuesday & Thursday
  A1- RFE Split Squat 8/8
  A2- Wall OverHead Squat Mobility 8
  A3- Plank & Reach 10 
  A4- DB  Shoulder Press 8  
  A5- Dowel Single Leg Dead Lift 5/5

Conditioning
M- Base Pace 400m RUN (Rest 1 min) 400m Run
T- All-Out Pace 5 mins: Partner AMRAP: 7 Wall Ball & 7 Burpees 
W- Push Pace 6 mins (Partner) AMRAP of: 3 Push Ups, 3x Shuttle Sprint, 6 Sit Ups
 TH- All-Out Pace: 5 Rounds of:  3 VerticalJumps, 3 Squats, 3 Long Jumps & 3 Push Ups

Cool-Down
Walk + Mobility