Mi-Strength (Wed Night)

Warm Up
A. Dynamic Flexibility
B. Rounds of: 4 rounds - Jump rope 20 sec & 5 toe touch squat

Activation
A. 8 - 20 meter Turf Sprints ( Walk back is your Rest + 5 Seconds)
B. Flexibility Drills for Hamstrings

Workout
Part A - Core Circuit 1
2 Rounds of:
A1- Dead Bug 10/10
A2- Ab Roll Outs 10
A3- SB Knee Tucks 10

Part B - Weight Lifting
30 Mins of Work - Rest when needed
B1 - Front Squat 12,10,8,6,6,5,5,4,4...
B2- Shoulder Alternating Press 5x5 (single leg)
B3- Box Jumps 5x
​B4- Sled Push 1x

Part C - Core Circuit 2
2 - Rounds
C1 - Alt. Leg Drops 10/10
C2- Band or Cable Anti-Rotation Press 10/10
C3- Side Plank & hip Drop 10/10