Mi-Strength (5:30 pm)

Warm-Up  
Mobility & Dynamic Activation

Workout 1 : 20 Minutes 
5 x 8 - BB Bench Press
5 x (3 x 5/5) - Light, Medium, Heavy 1 Arm DB Rows

Workout 2
5 Minute AMRAP/Ladder of:
10-9-8-7-6-5-4-3-2-1 reps
KB Goblet Squats + 1 Hill Run

2 minute recovery/transition

5 Minute AMRAP/Ladder of: 
10-9-8-7-6-5-4-3-2-1 reps
Pull-Ups
&
6-8 Plate Push-Ups

Workout 3 - Finisher
"Partner Workout"
30 second go's x 3 each partner (You Go, I Go) 

Med Ball Crunch Transfer to Partner