Mi-Strength

Warm-Up: 
Mobility - Hips and Ankles
Dynamic Flexibility 

Activation: 
1 Minute Hand Tap Test
20 - Sit to Stands
10 - Squat Progressions + 10 Air Squats
20 Sit-outs

Strength 1 
15/12/10/12/15 reps
BB Back Squats
& 
10x10 - KB Push to Pull

Strength 2 
3 x10 - BB Bench Bridges
&
3 x10 - Push-Up w/ Rotation

Strength 3 
3 x 10 - Decline Push-Ups
&
3 x10 - SB Hamstring Curls