Mi-Strength (Wed Night)

Warm-Up: 
Mobility - Hips &  Shoulders dowel work & Floor stretches
Partner Bands Works - Monster Bands

Activation: Tabata 30 work/10 rest
A. - Dowel Movement Prep Hip Hinge
B. - Plank Get-Ups

Strength - Workout A & B 

A.  10-8-8-6 reps  BB Dead Lifts
        5 x 6  Plate Push-Up

B.  3  rounds
      8 - DB Bench Press
      8 - KB Upright Rows
      8 - DB Thrusters
      8 - DB Bent Over Rows
then...
1 x DB HVY Farmer Carry (40m Down and Back) 

Finisher
Every 30 seconds - perform 
4 KB Squats + 3 Sprints (10m)