Mi-Strength

Warm-Up: 
Dynamic Movements - Slow to Fast

Activation: 20/10 (Work/Rest) 
Lateral Lunges
& 
Jumps

Workout:
Lane 1 - 12/10/8 reps
Lunge to 1st Cone,  DB  - Renegade Row - Farmer carry back
Lunge to 2nd Cone,   DB Front Squat - Farmer carry back
Lunge to 3rd Cone,  DB Curls - Farmer Carry back
Lunge to 4th Cone,  DB Burpees - Farmer Carry back 

Lane 2 - 7 min AMRAP
A. 10 Sec Iso Chin-up Hold
then...
B. 5/5 - Reverse Lunges
then...
C. 10 Sec Ring Dip Hold

Finisher - "Suns out Guns out" 
45/30/15 seconds
Tricep Extensions TRX
Tricep Push-up Hold
Chin Ups
Band Bicep 90 degree Hold
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