Mi-Move (Feb. 1st, 8th, 15th)

Warm-Up
A. Foam Rolling plus Stretching 
B. Dynamic Flexibility  
C. Activation Circuits -
(Trainer picks rounds and Reps)
Feb. 1st - KB Swings  with Push Ups 
Feb. 8th - Core Circuit with Pull Ups
Feb. 15th - Bands Circuit with Walking Lunges  

Workout
Feb. 1st
20 Minute AMRAP of:
A1- Push Ups 10 then 20 second Cobra Stretch
A2 - RFE Split DB Squat 5/5 
A3 - 5/5 Renegade Rows + 5 Burpees
A4 - Run 2 Laps
A5 - DB Curls to Press 10

Feb. 8th
20 Minute AMRAP of:
A1 - KB Swings 10 + 5 Goblet Squats
A2 - 5/5 Sit Outs + 5 Burpees
A3- 10/10 Side Lunges
A4- 5 Strict Pull-Ups (use band if needed)  
A5 - TRX Rows 10 then 30 seconds TRX Plank Hold

Feb. 15th
20 Minute AMRAP of:
A1 - Jump Rope 50
A2 - Get Up 5/5 + 15 Sit Ups 
A3 -  DB Squat Thrusters 8 + 16 Bent Over DB Row 
A4 - 20 Hollow Rocks + 10 Push Ups  
A5 - 20 Supermans + 10/10 Bird Dogs

Cool Down
Focus for this 3 Weeks of Mi-Move is: Hip Flexors & Shoulder Rotation