Mi-Strength

Warm-Up: 
Mobility - Hips & Shoulders
Run 200m 

Activation: 20/10 Tabata
A1. - MB Single Leg Dead Lift
A2. - Sit-outs

Workout - Part 1 / 2 / 3 

12 min - Circuits ( 3 exercises / group ) 1 complex, 1 strength, 1 cardio

Group A 
1. Battle Ropes - 30 reps
2. DB Hvy - 1 Arm Rows - 8 x 8
3. Plate Sit-up to Rotation - 10x 

Group B 
​1. DB Lunge to Press (10M)
2. Wall Ball - 15 reps
3. DB Lunge to Press (10M)                                                                                                                                                                                                4. DB Bicep Curls - 15 reps

Group C 
1. BB Dead Lift - 6 
2. Hanging Leg Raise Strict - 10 + Hold 10 Sec.
3. You Pick: 30 sec Bike,  Boxing or Cone Drill

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