Mi-Move (Oct. 19th - 26th & Nov. 2nd)

Warm-Up
A. Foam Rolling Session - Full Body
B. Full Body Stretching 
C. Activation Exercises
Oct. 19th - Shoulder Rotation & Shoulder Retraction Routine
Oct. 26th - Hip Extension & Core Routine
Nov. 2nd - Hamstring & Glute Routine 

Workouts - 
Oct. 19th
20 Minute AMRAP of:
A1- Jump Rope 75
A2 - RFE Split DB Squat 8/8 
A3 - 12 Push Ups + 6 Down Dog to Cobra
A4 - Side Plank & Reach 20/20 + Sit Outs 10/10
A5 - 1x Sled Push

Oct. 26th
20 Minute AMRAP of:
A1 - Row 150 meters as Fast as Possible
A2 - 10 Hand Release Push Ups + 8/8 Single Leg Hip Extension
A3- 5 Pull-Ups (Use band if needed) + Lat Stretch & Hip Flexor Stretch
A4- 15 KB Swings
A5 - 10 Box Jumps

Nov. 2nd
20 Minute AMRAP of:
A1- Dynamic Flexibility
(1x of Each Down & Back) A1- Butt Kicks & A2- CrossOver
A2- 12 Push Ups + 12/12 Mi-Bugs
A3- 20 KB Swings 
A4- 20 Low Back SuperMan Extensions + 10/10 Bird Dogs
A5- 12 KB Goblet Squats

Cool Down
A. Ankle Range of Motion is the - Focus for this 3 Weeks of Mi-Move 
B. Stretch Full Body