Mi-Move

Warm up-yoga floor mat flow
Dynamic/Skill-pull ups and Shoulder work

-active partner pull ups
-15 cross over symmetry
-5 small scapula plank plus on floor
-1 sled push (just 1 direction)




20 MIN AMRAP
A1) 8/8 DB Lateral Step overs THEN 8/8 Renegade rows (heavy-ish)
A2) Inverted BB Row 3-5 or 3-5 pull ups
A3) GHD Sit ups (Ability Level)
A4) 6-8 DB/SB or Bench Press
A5) 30 cal row bike, or 40 cal rower, or 400 m run