Mi-Move (July 13th & 20th)

Warm-Up
3 Rounds of:
 A1- 20 Down Dog to 20 Cobra
 A2- Push Up Plank to Mountain Climber Moving Stretches 20/20
 A3- All 4's - Hip Circles 10/10 Clock Wise - 10/10 Counter Clock Wise

Workout
July 13th
20 Minutes AMRAP of:
A1 - 5 Sit to Stands with (R&L) 1 Arm at a Time Reach to Sky at Bottom of Squat
A2 - 15 (2 DB) Dead Lift 
A3 - 10 Hand Release Push Ups (slow on the down) + 5 MB Sit Ups
A4 - 20 Band - Squat to High Pull
A5 - 50 Jump Rope

July20th
20 Minutes AMRAP of:
A1 - Walking Lunge 10/10 (Pause for Perfect Form at Top & Bottom)
A2 - Single Leg Dowel Dead Lift  (Pause at Bottom 3 Seconds) 5/5 
A3 - 10 Hand Release Push Ups  + 10/10 MB American Twist
A4 - 20-20-20 of: Hollow Rock, Flutter Kicks & Mountain Climbers
A5 - 50 Jump Rope + 5 Burpees

Mobility & Flexibility - Cool Down
A.  Foam Roll - (Back & Lats Focus)
B.  Hips - Static Holds in various Positions
C. FMS - Shoulder Mobility Test as a Drill (R&L) 20/20