​Warm-Up
A. 10 Sit-to-Stand Squats & 10/10 Floor Hamstring Kick Stretches (x 3 sets) 
B. Full Body Stretching (Focus on FMS Improvement Drills)

Activation Exercises
Nov. 30th - Retraction Bands
Dec. 7th - Plank Series + Shoulder Mobility
Dec. 14th - Mi-Core Routine

Nov. 30th 
20 Mins AMRAP of:
A1 - Box Step Ups 10/10
A2 - TRX Chest Press 15
A3 - Goblet Squat 10
A4 - Hanging Ab Runners 20
A5 - Dynamic Butt Kicks & Shuffle Step - Barn & Back

Dec. 7th
20 Mins. AMRAP of:
A1 - DB Thrusters 10
A2 - Hollow Rock 20
A3 - Push Ups 10
A4 - Pull-Up Improvement Drills (ability level) 5-10
A5 - Jump Rope 150

Dec. 14th
20 Mins. AMRAP of:
A1 - Walking Lunges 10/10
A2 - Sit Outs 8/8 + Mi-Bug 12/12
A3 - Box Jumps 10
A4 - TRX Rows 10 + 10 TRX Chest Press
A5 - Bear Crawl 10m  + 10m Crab Walk

Cool Down
Work on (FMS Improvement Drills) Mobility Drills​

Warm-Up
A. Foam Rolling Session - Full Body
B. Full Body Stretching 
C. Activation Exercises
Nov. 9th - Mi-Core Routine
Nov. 16th - Plank Series + Shoulder Mobility
Nov. 2nd - Mi-Core Routine

Nov. 9th
20 Mins AMRAP of:
A1 - Box Step Ups 10/10
A2 - TRX Rows 20
A3 - Row Machine 20 Pulls
A4 - Hanging Ab Runners 20
A5 - Bench Press 10

Nov. 16th
20 Mins. AMRAP of:
A1 - Air Squats 15
A2 - Row Machine 20 Pulls
A3 - Shuttle Sprint 15m x 3
A4 - Push Ups (show variations) 15
A5 - DB Push Press 15

Nov. 23rd
20 Mins. AMRAP of:
A1 - Jump Rope 100
A2 - Sit Outs 10/10 + Mi-Bug 10/10
A3 - KB Swing 20
A4 - TRX Rows 20
A5 - Bear Crawl 20m