Mi-Strength

Warm-Up:
A. Mobility - Hips & Quads
B. Dynamic Movements

Activation: "Sally-Up"
Based on your testing this month pick a standard: Air squats, Push-ups, Sit-ups, Pull-ups

Workout A:
10-8-6-4-2 
Front Squats
& 
10-12 
TRX Rows

Workout B: 
10-8-8-6-4-2
KB Lateral Lunges
& 
DB High pulls (Alt Arm) 

Workout C:
5 sets
3 reps x 5 sec negative Chin-Ups