Mi-Move

Warm Up
Shoudler prep and lat activation
Dynamic-Farmer carry high/low, speed ladder, and core

SKILL
"Holds"
Front Rack BB HEAVY and 8 point plank

20 min AMRAP
A1—3/side Turkish get ups
A2—-10 banded push ups
A3——15 second all out sprint ASSAULT BIKE
A4——10 SB hamstring curls AND 10/10 heel march 
A5 —-High/low farmer carry

Group stretch at the end