Mi-Strength (Wed Night)

Warm-Up
Mobility & General Dynamic quick

Activation
5 min EMOM
​5 Box Jumps + 5 Push-Ups

Circuit 1 - 15 Minutes
•6-8 reps Deadlifts
• 1x Heavy Sled Push
• 10/10 Side plank w/ reach under

Circuit 2 - 15 Minutes
• KB or DB Front Rack Carry Down / Farmer Carry Back
• 1/2 kneeling Cable Lift and Chop - 10/10
• 3x Strict Standing to lying rope climbs
​• 5/5 DB Step Up
• 10/10 Plank and reach

Finisher - 40 on : 20 off x 3 rounds of each
DB Curl to Press
and
Box Dips or Dip Hold