Mi-Strength

Warm-Up:
Mobility - Shoulder, Hips, Ankles
Dynamic Group movments

Activation - Lets Move!
Every 30 seconds on the 30 second x 6 per group
A. 5x MB Clean + 2 Sprints
B. 4x4 Sit-outs + 1 Sprint

Workout A 
E2MOM of: 
2x per 2 minutes: 
8 - DB/KB Front Squats
& 
1x - Sled Push Down

Workout B
E2MOM of: 
8 - BB Bench Press
20 - KB Swings 

Happy Birthday Barb!! Finisher!!
Partner split reps - 8 Min Cap of:
50 - TRX Rows
50 - Box Overs
50 - MB Sit-Ups
50 - Lunges
50 Wall Balls
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** Every 2 Minutes on the Whistle Stop wherever you are and Perform 3 Burpees