Mi-Move (11th, 18th,25th)

Warm-Up
A. Quick Foam Rolling Session - Full Body
B. Full Body Floor Stretching 
C. Activation Circuits
Jan. 11th - MB Toss Circuit (3 exercises) 20-30 sec. WORK
Jan. 18th - Core Circuit (3 exercises) 20-30 sec. WORK
Jan. 25th - Bands Circuit (3 sexercises) 20-30 sec. WORK

Workout
Jan. 11th
20 Minute AMRAP of:
A1- Sled Push 1x
A2 - RFE Split DB Squat 5/5 
A3 - 10 Push Ups + 5/5 Renegade Rows
A4 - Hip Stretch (Pigeon Pose- R&L) 10/10
A5 - DB Curls to Press 10

Jan. 18th
20 Minute AMRAP of:
A1 - Landmine Core Rotation 10/10
A2 - 20 Mountain Climbers + 5/5 Sit Outs + 20 Mountain Climbers
A3- 10 Push Ups 
A4- 5 Strict Pull-Ups (use band if needed)  
A5 - Row 150 meters

Jan. 25th
20 Minute AMRAP of:
A1- Jump Rope 75 + 5 Burpees+ 10 Box Jumps
A2- 1/2 DB (Lite) Get Up 5/5 
A3- 8/8 One Arm DB Squat Thrusters 
A4- 8 Knee Grab Sit Ups + 20 Hollow Rocks 
A5- 20 Supermans + 10/10 Bird Dogs

Cool Down
Focus for this 3 Weeks of Mi-Move is: T-Spine Extension & Rotation