Thank you to everyone here and gone that has made Mi5 such a fantastic place to achieve your fitness goals! 


Warm-Up
Personal Mobility & Small Group Dynamic Warm-Up

Workout A - 16 AMRAP 
A1 - Core Series 

• 1st - 20 Sit-Ups
• 2nd - 20 Plank & Reach 
• 3rd - 20 Hollow Rocks

A2 - Farmer Carry Series 

• 1st - Overhead 
• 2nd - Front Rack
• 3rd - Farmer

A3 - Dumb Bell Combo Series

• !st - 12 Deadlift / 10 Shoulder Press / 8x8 Renegade Rows x 2 rounds
• 2nd - 12 Rows / 10 Cleans / 8 Thrusters x 2 rounds
• 3rd - 12 Lunges / 10 Curl to Press / 8 Squats x 2 rounds

Workout B - 16 AMRAP
B1 - Box Step Ups - 5/5
B2 - RFE Split Squats - 5/5
B3 - Band Rows - 15
          Band Chest Press - 15
          Band Rotation - 5/5
B4 - Hanging Knee to Chest - 15
B5 - Jumping Jacks - 30 

Workout C - 16 minutes
​Part 1 - 4 minutes

• Row as far as possible

Rest 2 minutes

Part 2 - 4 minutes

• As many wall ball shots as possible

Rest 2 minutes

Part 3 - 4 minutes

• Get as far as possible 3/3,6/6,9/9,12/12......etc  TRX Rows & HR Push-Ups

Warm-Up
Band Mobility

Dynamic Flexibility
Pull-up / Squat / Push-up

Workout - 3 circuits

Circuit 1 
800m Intervals
rest 1/2 the time it takes to run 
x 2 rounds

​....no rest go into next circuit 

Circuit 2
AMRAP 10
10/10 - Walking Lunges
10 - MB Slams

Circuit 3 
50 Jump rope singles
40m Sled Push
30 Bar Hang Bicycles
20 TRX "Y" Rows
10 Mermaid Crunches
500m Row/ or 400m Run 

Warm-Up: 
Stretch and Dynamic Flexibility (Light Green Band)

Activation: Partners
20/10 Tabata x 2
1. Hand Pulls
2. Hand Push
3. Hand Push across 1 arm (Right and Left)
4. 1 Arm Squat (Right and Left)

Workout: 2 Circuits - 30 second Intervals 15 second recovery x 3 
Circuit 1 

• BOSU Push-ups
• Air Dyne Bike
• Step-Up to Bicep Curls
• Plate Jacknifes
• BB Press (Empty) 

Circuit 2 

• BOSU Jacks  (Wide Feet)
• Cones Footwork Drills
• Box Dips
• Seated Russian Plate Twists
• Bent Over Rows

OUTSIDE - "50's" - 12 Minute Cap
Partners - Split reps between each person

50 - Log Flips (Back and forth)

50 - Sledge Hammers (P1 Hits while P2 Runs 100m then switch, keep this up until reps are complete)

50 - Banded Squat Rows (P1 Works while P2 does 10 burpees then switch, keep this up until reps are complete)