Mi-Move

Warm Up
Feet to shoulder activation
Forearm dowel rod work


Skill
HOLDS

​Workout

20 min AMRAP

A1) Weighted 15 second iso pull ups or pull up hold
A2) 1/2 lunge with press 5/5 per side
A3) 15 anti rotation band press
A4) PLYO step ups or box jumps X10
A5) DB 200 M RUN