Mi-Strength

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 10/10 - Band Side Plank Rows

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 - For time: 
20 - KB Goblet Squats 
_________________________
2x 
5/5 - MB O.H. Lunges 
10 - Jump Pull-Ups
10/10 - Side Plank reach and bring knee to elbow
_________________________
15 - KB Goblet Squats
_________________________
2x 
5/5 - Lateral Lunges
10 - Knee to Chest
5 - Burpee Pull-Ups
________________________
​10 - KB Goblet Squats