Warm-Up
A. Quick Foam Rolling Session - Full Body
B. Full Body Stretching 
C. Low Intensity Activation Exercises 

Workout
Aug. 31st
20 Minute AMRAP of:
A1- Sled Push 1x
A2 - RFE Split DB Squat 5/5 
A3 - 12 Push Ups + 6 Down Dog to Cobra
A4 - Hip Stretch (Pigeon Pose- R&L) 10/10
A5 - 75 Jump Rope

Sept. 7th
20 Minute AMRAP of:
A1 - Walking Lunge w R&L Twist Stretch
A2 - 10 Hand Release Push Ups & 20 Mountain Climbers
A3- 10 Hanging Knees to Chest
A4- 5 Strict Pull-Ups (use band if needed)  
A5 - Jog 1-1/2 Laps 

Sept. 14th
20 Minute AMRAP of:
A1- Jump Rope 50 + 5 Burpees+ Jump Rope 50
A2- 1/2 DB (Lite) Get Up 5/5 
A3- 8/8 One Arm DB Thrusters + 4/4 DB Curl to Push Press
A4- 8 Knee Grab Sit Ups 
A5- 8/8 (R&L) Arm Raising Hip Flexor 1/2 Kneeling Stretch

Cool Down
A. Shoulder Mobility - Focus for this 3 Weeks of Mi-Move 
B. Stretch Full Body & Foam Roll  ​

Warm-Up
A. Quick Foam Rolling Session - Full Body
B. Full Body Stretching 
C. Low Intensity Activation Exercises 

Workout
Aug. 10th
20 Minute AMRAP of:
A1- 4 DB Clean & Press 
A2 - 8 DB Dead Lifts
A3 - 12 Push Ups
A4 - 10/10 MB Lunge with Rotation
A5 - 75 Jump Rope

Aug. 17th
20 Minute AMRAP of:
A1 - Sled Push 1x
A2 - 10 Hand Release Push Ups & 20 Mountain Climbers
A3- 10 Ab Roll-Outs (Ball or Rollers)
A4- 5 Strict Pull-Ups (use band if needed)  
A5 - 5/5 DB Step Ups & 5 Box Jumps 

Aug. 24th
20 Minute AMRAP of:
A1- 4x Speed Ladder (Circle Style use 2 ladders)
A2- 8 DB Dead Lift
A3- 8/8 One Arm DB Thrusters
A4- 8 Hand Release Push Ups & 16 Mountain Climbers
A5- 8/8 One Arm DB Rows

Cool Down
A.  Group 200m Walk
B.  Stretch Full Body & Foam Roll