Mi-Strength

Warm-Up: 
A. Mobility - Calf, Ankle, Hips, Shoulders
B. Dynamic Group Movements

Activation: 
A1. 3 x 10 - KB Dead Lifts
A2. 3 x 10 - Hollow rocks 

B1. 2 x 1 - OH KB single arm walk
B2. 2 x 4/4 - Plank Get-Ups

Workout A: 
10 EMOM of: 
 Min 1 - 20  Empty Bar BB Bench
Min 2 - 4  DB Mi5 Makers (Burpee down, Push-up, renegade row, burpee up, press, repeat)
                                  Note: Stay light with both weights
Min 3 - 40 sec Ab Dolly Rollouts

Workout B: 
10 minute cap: You go I go style 
** Each partner performs 5 Deadlift reps max per time, then switch until reps completed
* Each partner performs 1 bear crawl & 1 Run lap 
​
40 BB Dead Lifts
2 Bear Crawl Laps
2 Run Laps
30 BB Dead Lifts
2 Bear Crawl Laps
2 Run Laps
20 BB Dead Lifts
2 Bear Crawl Laps
2 Run Laps
10 BB Dead Lifts