Mi-Move (July 27th & Aug 3rd)

Warm-Up
15 mins
Full Body Stretching with Yoga Flows
&
Low Intensity Activation Exercises 

Workout
July 27th
20 Minutes AMRAP of:
A1- 20 Mountain Climber Stretching Version 
A2 - 15 Supermans
A3 - 10 DB Rows + 5/5 Renegade Rows 
A4 - 10 DB Thrusters
A5 - 60 Jump Rope

Aug. 4th
20 Minutes AMRAP of:
A1 - Walking Lunge 6/6 (Pause at top with knee above belly)
A2 - 12 Hand Release Push Ups + 12 Sit Outs
A3 - 12 MB American Twist  
A4 - 20 Hollow Rock & Mountain Climbers
A5 - 20 Band Straight Arm Pull Downs w Knee Kick

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