Mi-Strength

Warm-Up: 
A. Mobility - forearms / T-Spine / Hips
B. 20 - Squat Progressions

Activation: 
Monster bands - 30/15
A1. P1 - Partner Band Shuffles + P2 - Wall Sits hold band
B1. Monster Band Tall Kneeling Pulldowns 
B2. BB lying bridge marches 

Workout: 3 rounds A & B
A1. - BB B ack Squat - 8
A2. - Sled Push - 20m
A3. - Side Plank - 10 x 10

B1. - BB Bent over rows - 8
B2. - DB 1 arm Incline Chest press - 6x6
B3. - DB or KB high low farmer walks
(1 hand hold weight high - 1 hand
Holds low switch at end of turf )

Jim's B-Day Challenge:

• 5 minute challenge -3 partners (2-4-6-8-10) 
• Sprint to end and Wall Ball
• Each partner completes reps before you add 2 reps each time