Mi-Strength

Warm-Up:
A. Mobility - Ankles and Hips
B. Dynamic Movements

Activation: 
A. Speed ladder Drills
B. Wall Walks

3 rounds of:
3 x 5 reps (each rep is a 5 second eccentric drop)

• Pull-ups
  
• Push-ups
  
• Dolphin Push-ups (From plank position, like a dive bomber push-up)

Workout A:  10 Minutes
8/8 - DB Single Arm, Lunge to Stand to press (R & L)
10-12 - Black Monster Band, Tall  Kneeling Pull-downs
30 second - Chin up Iso Holds

Workout B:  4 Rounds
8/8 - KB Side Lunge
6/6 - Alt. KB High Pull
10/10 - Cherry Picker Crunches

​