Mi-Edge Week of (June 13th - 16th)

Warm Up
Run 200m
Positional Stretches
Dynamic Flexibility 

Activation & Movement Drills 
Complete for Quality:
M- 2 Rounds of: 20  Band Rows w (5 second hold) + 20 Air Squats
T-  2 Rounds of: 20 Hollow Rocks + 10/10 Single Leg Dowel Dead Lifts
W-  Floor Hip Series & 20-10 Shoulder Tap Push Up
TH-  Core Series 20-10   

Strength
Week 3 of 3 weeks of: Strength 
M- 5x7 of: Pull Up Lowering (Neg) & Single Leg KB Dead Lift
T - 5x7 of: Strict Shoulder Press & Front Squats
W - 5x7 of: DB Single Arm Rows & DB Dead Lift
TH - 5x7 of: Bench Press & Farmer Carry      

Conditioning
Week 3 of 3 weeks of: (Energy System Training)
​M- Partner 30 Sit-Outs, 30 Step Ups, 400m RUNm (must finish together)
T- High Intensity Interval of: 6 rounds of (Work / Rest) 40-20
          5 Half Burpees, 10 Air Squats, 5 Push Ups)
W- Pace Yourself with: (start Outback)15 mins of:
          A1-200m Run A2- 30 Band Rows A3- 30 Band Press A4- 30 Hanging Core Runners
TH- Get As Far As Possible in 10 mins of: (add 1 rep each round)
A1-  1 Complex of DB Mi5 Maker (Push Up, Renegade Row, Squat Clean to Press)
A2-  1 Pull Up
A3-  ** Every Round 50 Jump Rope