Mi-Strength

Warm-Up
Mobility:
1. Posterior Delts - LAX 
2. Lats - Foam Roller

Dynamic Flexibility - Ankles / T-Spine / Wrists

Activation 
2 rounds of: 
10 - Plank Push-ups
10 - Active Bar Hangs
2x - 8 Point Star / Side

Workout 
Group A - 10 minutes total 
1st - 5 minutes: 

• 5/5 - HVY DB Step-Ups
• 10 - DB High Pulls

2nd - 5 minutes: 

• 8x - Find a Heavy Strict BB Press

Group B - 10 minutes AMRAP 

• 1x Sled Drag & Push back
• 8x - DB Weighted Sit-Ups

Group C - 10 minutes total
1st - 5 minutes:

• 30 sec - Air Bike
• 30 - Battle Ropes

2nd - 5 minutes:

• 15m (Down & Back) - DB Lunges 
• 10 - DB Dead Lifts