Mi-Strength

Warm-Up:
A. Mobility - forearms / T-Spine / Hips
B. 20 - Squat Progressions

Activation:
Monster bands
A1. Partner Band Shuffles - 2x
A2. Partner Band High Rows to Face - 2 x 30 seconds (1 holds 1 rows, elbows high and outside)
B1. KB tall kneeling Press - 3 x 8
B2. BB lying bridges - 3 x 15

Workout: 3 rounds A & B
A1. - BB Front Squat - 8
A2. - Sled Push - 20m
A3. - Side Plank - 10 x 10

B1. - BB Bent over rows - 8
B2. - DB 1 arm Incline Chest press - 6x6
B3. - DB or KB high low farmer walks
(1 hand hold weight high - 1 hand
Holds low switch at end of turf )