Mi-Strength (evening only)

Warm-Up:
A. Mobility - pigeon monster band distraction
- wall sit / press 3 x 10
B. Dynamic Flexibility


Activation:
Tabata Core - 20/10
Hollow Rocks
&
Rolls (right & left)

Strength A:
4 sets of
A1. 10-8-8-6 reps BB Bench Press
A2. 4 x 6/6 DB Step - Ups
A3. 4 x 10 SB Back extension

Strength B:
4 sets of
B1. 3 x 5/5 DB 1 arm row
B2. 3 x 5/5 KB RFE split squat

Finisher : "Farmer relays "
*Groups of 3" - each gos three times
KB or DB - Right hand farmer walk down (20m)
5 - HR push-ups
Left hand farmer walk back (20m)