Mi-Strength

Warm-Up:  
A. Mobility - Hips / Shoulders
B. Dowel - Dynamic Movements 

Activation  - 3 sets

• Hip Hinge Dowel - Deadlift Prep 10x
• Mountain climber stretch 5 x 5

Strength A:  12 EMOM
Odd minutes - 8  BB Deadlift
Even minutes - 10x10 Side plank hip lift

Strength B:  12 minutes
3 sets
A1. - 8  BB Push Press (lift from floor)
A2. - 6  Plate Push-ups
__________________________________________
3 Sets
B1. - 10 Bent Over Rows
B2. -  3 Straight leg rope climbs

Finisher - Partner You go, I go  (Pace Setter) 
Partner 1 (Pace setter) - 1 arm 20m plate carry - Right arm down / Left arm back
Parnter 2:  Round 1: Empty  bar bicep curls
                         Round 2: Isolated Narrow pushup hold @ bottom                        
                         Round 3:  Empty  bar bicep curls
                         Round 4: Isolated Narrow pushup hold @ bottom