Mi - Strength (Wed Night)

Warm-Up
Mobility
General Dynamic (coaches choice )

Activation
Prep the strength movements

Part 1
15-20 minutes
DB Incline Bench Press (tempo 1:1:2) 4 x 8-10
and
BB Deadlift - 4 x 6

Part 2
Power of 8
2-3 rounds (Based on time) Empty or light BB or DBs or a combo of the two depending on strength.
8x BB Back Squat
8x BB Push Press
​8x BB Bentover Rows
8x BB lunges (4/4)
8x Burpee over BB
8x BB Upright Rows
8x BB Curls
8x Burpee over BB
Rest 1 min

Part 3
Only if time allows....auxiliary work at end
3 rounds
3 standing to lying rope climb or 1 actual climb
2 Wall Walks
1 Chin-Up hold 10 sec
rest 1 min